Practical ways to support your immune system during seasonal change
With the seasons changing, it is important for elite athletes to positively contribute to their overall health and immune support through the food choices they make, both around training and during the day.
In addition to practising good hygiene, there are some strategies athletes can implement in their diet to help strengthen and maintain their immune system to protect against infection or reduce severity or time of symptoms during illness to keep training at your best.
Below are some key nutrients and foods to include to support your immune function through a varied and diverse range of food and some practical ways to include them in your diet each day. At the same time, you increase these colourful and nutrient-dense options its also important to not reach for highly processed, convenience foods high in sugar and fats.
Practical tips for immune support
Antioxidants | Example Food Sources | Practical suggestions to incorporate |
Vitamin A | Orange and yellow fruit and veggies such as yellow capsicum, pumpkin, oranges, mandarins, squash, corn, carrot, sweet potato, lemon |
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Vitamin C | Red, orange and dark green fruit and vegetables such as purple cabbage, oranges, pumpkin, kiwi fruit, red capsicum, papaya, guava, strawberries, tomatoes and silverbeet. |
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Vitamin E | Nuts, seeds, olive oils, avocado |
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Selenium | Crab, tuna, mussels, sardines, brazil nuts, sunflower seeds and lentils. |
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Other antioxidants | Fresh Herbs (like basil, rosemary, parsley), Fragrant spices (like cinnamon/ turmeric/pepper), acai, dark berries, cacao/cocoa, apples |
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Other nutrients or food | What it does or where to find it | Practical suggestions to incorporate |
Zinc | Oysters, red meat, chicken, pork, crab, chickpeas, wheatgerm, legumes and lentils |
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Garlic & Ginger | Both boost the immune system with their antimicrobial ability and stimulating the lymphatic system |
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Prebiotics & probiotics | Insoluble fibre, leeks, asparagus, inulin Natural yoghurt, kefir, fermented vegetables |
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