We’re well and truly in the middle of Winter. To help you during this chilly time, I’ve pulled together a concise list of the top 5 nutrients I recommend you take to help prevent you from becoming run down.

I’m a firm believer in getting the bulk of our vitamins and minerals from our diet but there’s no harm in having a helping hand when needed. Sometimes you simply need external help to top up your nutritional stores.

VITAMIN D

Vitamin D is an important vitamin for maintaining the health of bones, muscle, and teeth, and is required to help our bodies absorb calcium. It also contributes to the normal function of the immune system and inflammation response.

It’s also nicknamed the sunshine vitamin as we get most of our vitamin D from exposure to sunlight. At this time of year in the northern hemisphere that’s a bit of a challenge due to less sunshine and being wrapped up in layers of clothes so our skin isn’t exposed.

This is exactly why we need to top up with a quality VITAMIN D supplement. I’ve been using this one HERE for years and highly recommend it. Please bare in mind that vitamin D is best supplemented as D3 (cholecalciferol) since this is the form produced naturally by the body in response to sunlight. You can also consume vitamin D rich foods such as oily fish, eggs, and meat.

ZINC

Zinc, an essential trace mineral, is used in the maintenance of bones, hair, skin, vision, and the functioning of the immune system. It is also used for protein synthesis and maintains the normal metabolism of carbohydrates, fatty acids, macronutrients and vitamin A. Zinc contributes to cognitive function, fertility, and reproduction, and is required to maintain testosterone levels. It also supports tissue healing, repairing wounds and is an antioxidant that protects cells from oxidative stress.

The body doesn’t have much ability to store zinc so it’s crucial that your daily diet supplies plenty of it. You’ll find high levels of zinc in meat, chickpeas & lentils, pumpkin and sesame seeds. If you need additional support I recommend this ZINC supplement.

BETA GLUCAN

This is a much less well-known nutrient yet very important in protecting our immune system. It’s a naturally-occurring polysaccharide found in bacteria and fungi used to make cell walls and store energy. They’ve also a natural ability to modulate immune function.

IMMUNE FORMULA is how I get my daily dose of beta-glucan. It also contains arabinogalactan, colostrum, cordyceps mycelium maitake whole mushroom, and reishi mushroom mycelium. This blend of natural ingredients is formulated for the immune system and also acts as an antioxidant to strengthen the body. Remember antioxidants are the body’s natural defender and our best protection against free radical damage.

VITAMIN A

Several immune functions rely on vitamin A. It’s found in the diet in two forms. Firstly, beta-carotene in red, yellow and orange plant foods. Secondly, retinol in high-fat animal foods such as eggs, butter, liver, and full-fat dairy products. Beta-carotene must first be converted in the body before it can be used. For targeted full on immune support, vitamin A is best supplemented as a mix of both retinol and beta-carotene. For daily ongoing support, it’s best to use a multivitamin with beta-carotene and then include good sources of retinol in your diet as per the food examples above.

I use DEFENCE MAINTENANCE as it contains vitamin A and many other anti-oxidants and minerals to help maintain a healthy immune system.

VITAMIN R3

You’ve probably never heard of this one and that’s because I’ve made it up. It’s an important acronym that stands for rest, relaxation and recovery.

It’s no secret that chronic stress can have debilitating effects on your health and immune system. Stress raises cortisol which over time can increase inflammation. Stress also decreases white blood cells leaving you more vulnerable to infections such as the cold and flu.

Do not underestimate the importance of self-care. I cannot emphasise this enough. A good night’s sleep, an afternoon nap, a walk in nature, meditation or a yoga class can do wonders for the soul. Whatever tool you choose to implement make sure it’s a regular occurrence. Your body, mind, and soul will be forever grateful.

Without a doubt, a balanced diet is probably the most important consideration in maintaining a healthy robust immune system with the support of some carefully chosen supplements.

If you’ve any questions or indeed would like help in putting together a customised, bespoke supplementation plan please do get in touch. I’m here to help. Simply call or text me on 07748 298 728 or email GAYNOR@B-FIT.UK.COM

Love Gaynor x