During the long winter months, it’s important to eat foods that will boost your immune system to help ward off sicknesses. Many cold and flu viruses will test our immune system strength! Here are some nutrients to be sure to include in your diet while we’re at peak cold and flu season:
Beta Carotene: this nutrient is found in fruits and vegetables that are orange in color. It’s a great antioxidant and it’s a fat soluble nutrient, so be sure to include beta carotene-rich foods with a source of fat such as olive oil or nuts. Some foods high in beta carotene include carrots, sweet potatoes, butternut squash, cantaloupe, red bell peppers, apricots, lettuce, and broccoli (even though they are green!)
Vitamin C: vitamin C is an important nutrient that your body needs for things like wound healing and maintaining the health of your blood vessels, bones, and cartilage. It also helps protect our cells from oxidative stress, which in turn protects against diseases and cancer. Some foods that are high in vitamin C are bell peppers, kiwifruit, strawberries, orange, broccoli, and tomatoes.
Vitamin D: this vitamin is required by your body and is typically known to aid in the absorption of calcium and keeping bones strong, but it also plays a role in strengthening our immune system. Foods that are high in vitamin D are fish, fortified milk and milk substitutes, fortified yogurt, fortified breakfast cereal, and eggs. The best way for your body to get vitamin D is through sunlight, but it can be difficult to get enough sunlight to satisfy vitamin D levels in the winter. As we age, our skin is less able to make vitamin D from the sun, so it may be beneficial to use supplements.
Zinc: zinc plays an important role in immune health. Those who may be deficient in zinc may have depressed immunity and loss of appetite, causing a decrease in nutrients and compromising the immune system even more. Foods that are rich in zinc are beef, chicken, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms.
Probiotics: this is good bacteria and yeasts that naturally live in our gut. They help keep us healthy overall. Good bacteria fights off bad bacteria which helps us feel better. Some food sources of probiotics are fermented foods such as yogurt, kefir, kombucha, sauerkraut, pickles, sourdough bread, and some cheeses. There are also supplements available to increase the amount of healthy gut bacteria.
Protein: protein is essential for our bodies to carry out every day functions and to help keep us strong. Protein fights fatigue and also helps the body build antibodies to fight infection. Foods that are high in protein are milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.
Overall, by adding these nutrients to your diet, your immune system will be strong and prepared to fight off viruses that are especially prevalent during cold and flu season!
Source: Mayoclinichealthsystems.org
