Winter is the season for sweaters, snowflakes and, yes, a runny nose. It's no secret that cold weather brings sneezing and sickness galore, but there are some foods with little-known nutritional properties that can help you get through the season cold and flu-free.
I know what you're thinking: you already know all about the wonders of getting more vitamin C in your diet! And that some of those sources are sweet red bell peppers, oranges, kiwi, broccoli, and most other fruits and vegetables.
But did you know that this powerful nutrient doesn't actually prevent disease? Vitamin C has been shown to reduce the duration and severity of the common cold, but it does not prevent you from getting sick.
Immunostimulant nutrients beyond vitamin C
So if your immune system is looking for an extra boost this winter season, you need a full spectrum of nutrients in your diet. In fact, a deficiency in one of the following can negatively affect your body's ability to fight infection.
- La Vitamin A it helps our immune cells mature so they can better ingest and kill bacteria. In fact, vitamin A deficiency can also make our bodies less able to respond to vaccines.
- The receivers of vitamin D They are found in many of the cells of our immune system and help our bodies produce antimicrobial proteins that enhance our innate defense mechanisms. You can learn more about how to tone the immune system In different aspects.
- La Vitamin E it protects our cells from damage and helps boost our immune response to infection.
- El zinc helps our bodies produce immune cells. Even a mild zinc deficiency can inhibit your body's ability to fight the organisms that cause diarrhea, respiratory tract infections, and skin infections.
In addition to minerals and vitamins, a diet rich in probiotics , or beneficial bacteria, also helps improve your body's innate immunity by building a diverse gut microbiome . These good bacteria really do play a role in protecting us from infection.
That's all well and good, but where can we find these disease-fighting and infection-protecting heroes in our diet? Here are five main sources, along with some alternatives for people with different dietary restrictions.
Beef
A serving of beef provides more than 100% of your estimated daily zinc requirement. However, if you don't eat meat, some good vegan and vegetarian sources of this nutrient include lentils (23%), oysters (76%), and tofu (36%). Zinc acts as a cofactor, or helper, for many chemical reactions that strengthen our immune system. For more options, see the guide to foods rich in vitamin B2 in your diet.
Tuna
Those cheap cans of tuna you have lying around your cupboard are actually pretty good sources of vitamin D (10%) with a little zinc (4%). In fact, tuna is a great way to get a variety of powerful nutrients to boost immune function. To ensure you're eating fish with low mercury content, check out the guide to low-mercury foods for a safer, healthier diet.
Sunflower seeds
Sunflower seeds are a good source of zinc (13%) and vitamin E (66%), and can easily be added to oatmeal, yogurt, or salads for an extra dose of immune boosting. Vitamin E appears to be especially important for older adults, who may benefit from its ability to boost the body's immune response.
Milk
Starting your day with a bowl of cereal and milk can be a great way to get the nutrients your immune system needs. Milk is rich in vitamin D (32%), and also provides 25% of your daily value of vitamin A and 16% of zinc. Apparently, milk is good for more than just bone health! Some vitamin-fortified alternatives, such as almond or oat milk, can also be a healthy option. For more details, check out the paleo diet and its benefits.
Yogurt
Fermented foods like kefir, kombucha, or sauerkraut all contain probiotics that help improve immune function. However, yogurt is a convenient and common source of probiotics, as well as vitamin A (7%) and zinc (13%). The more probiotics, or healthy bacteria, we introduce into our bodies, the better. So don't let yogurt be your only source of probiotics. Drink kombucha, add sauerkraut to meat dishes, and sip kefir when you're on the go and can't sit down to enjoy a yogurt.
Remember that while studies suggest a benefit from both lactobacilli and bifidobacteria , there are likely many additional, unknown strains of beneficial bacteria. The key to maintaining a healthy microbiome is to regularly consume a variety of probiotic sources to support a healthy gut microbiome, rather than focusing on reaching a specific daily value.
