Winter is coming, and with it comes the dreaded cold and flu season. But don’t fret fellow health-conscious humans, with a few simple tweaks to your diet, you can supercharge your immune system and ward off those pesky germs.
Here are 5 food nutrients that can help boost your immunity:
Vitamin C: The Classic Immunity Booster
You’ve probably heard of this one before, and for good reason. Vitamin C is a powerful antioxidant that can help protect your cells from damage and boost your immune system. Studies have shown that vitamin C can reduce the severity and duration of colds and flu, and may even help prevent them in the first place.
So, how can you get more vitamin C in your diet? Citrus fruits like oranges, grapefruits, and lemons are great sources of vitamin C, but there are plenty of other options as well. Red bell peppers, kiwi fruit, broccoli, and strawberries are all high in vitamin C and can be incorporated into your meals in a variety of ways.
Garlic: The Stinky but Mighty Immune Booster
Garlic not only adds flavour to your meals, but it also has immune-boosting properties. It contains a compound called allicin, which has been shown to have antibacterial and antiviral effects. In fact, a study found that taking a garlic supplement reduced the incidence of colds by 63%.
So, how can you incorporate more garlic into your diet? Add minced garlic to your soups and stews, roast whole garlic cloves and spread them on bread, or make a garlic-infused oil to use for cooking or salad dressings. Just make sure you are all on the same page (if you know what we mean).
Zinc: The Mineral Superhero
Zinc is an essential mineral that plays a key role in immune function. It helps your body produce and activate immune cells, and it also has anti-inflammatory effects. Studies have shown that zinc can reduce the duration and severity of colds and flu, and may even help prevent them in the first place.
So, how can you get more zinc in your diet? Oysters are one of the best sources of zinc, but they may not be everyone’s favourite food. Other options include beef, pork, chickpeas, and cashews.
Probiotics: The Gut-Healthy Immunity Boosters
Did you know that a large portion of your immune system is located in your gut? Probiotics are beneficial bacteria that can help support a healthy gut microbiome and boost your immune system. Studies have shown that probiotics can reduce the incidence and severity of respiratory infections.
So, how can you get more probiotics in your diet? Yoghurt and kefir are great sources of probiotics, but be sure to choose brands that contain live and active cultures. Other options include sauerkraut, kimchi, and kombucha. VitaminMe’s Debloating + Digestion is a great helping hand, encouraging your digestive system and alleviating bloating.
Vitamin D: The Sunshine Vitamin
Vitamin D is known as the sunshine vitamin because your body can produce it when your skin is exposed to sunlight. It plays a crucial role in immune function, and studies have shown that low levels of vitamin D are associated with an increased risk of respiratory infections.
So, how can you get more vitamin D in your diet? Fatty fish like salmon and tuna are great sources of vitamin D, as are fortified milk and orange juice. If you’re looking for a plant-based option, mushrooms are your go-to for this mighty vitamin.
Putting the YOU in Immunity
By incorporating these 5 food nutrients into your diet, you can give your immune system the boost it needs to fight off colds and flu this winter. But remember, a healthy diet is just one
piece of the puzzle when it comes to boosting your immunity. Be sure to get plenty of rest, stay hydrated, and practice good hygiene, such as washing your hands regularly and without stating the obvious avoid close contact with people who are sick. VitaminMe has carefully formulated our Daily Multivitamin to help strengthen and maintain a healthy and robust immune system. With 22 active ingredients this powerful supplement is there to give your body what it needs to function at its best all year round. Keep it on the kitchen counter, by the kettle or on your desk at work, so you always remember to get in the good stuff.
By taking a holistic approach to your health and wellness, including a healthy diet, regular exercise, and adequate rest and relaxation, you can help support your immune system and stay healthy throughout the winter months and beyond.