It’s that time of year again – cold and flu season. It’s important to tend to your body’s needs in order to boost immunity and try to avoid the cold and flu altogether. Below are five nutrition tips you can follow to help protect yourself this season.
Tip #1: Eat More Fruits and Vegetables
- Fruits such as oranges, lemons, and grapefruits are a rich source of antioxidants and vitamin C, which play a role in helping your body fight off infection.
- Vegetables like broccoli, spinach, and red bell peppers contain essential vitamins such as folate and vitamins A,C,E, and K that work together to strengthen your immune system.
- Eating more fruits and vegetables can also help you to feel fuller, reducing your overall calorie intake.
Tip #2: Get Enough Sleep
- Your body needs seven to eight hours of sleep per night to adequately repair itself and build up your immunity.
- Restricted sleep can lead to negative health outcomes such as weakened immunity, so make sure you’re getting plenty of rest evey night.
Tip #3: Stay Hydrated
- Drink plenty of fluids throughout the day to keep your body hydrated.
- Water is an essential part of your diet for helping to flush out toxins and reduce your risk of infection.
Tip #4: Exercise Regularly
- Regular physical activity can help to keep your immune system strong and reduce your risk of getting sick.
- Try to get at least 30 minutes of exercise on most days of the week.
Tip #5: Limit or Avoid Alcohol and Sugar
- Alcohol consumption can weaken your immune system, making it more likely you will get sick.
- Reduce your intake of sugary treats as they can interfere with your body’s ability to fight infection.
By following these tips, you can fortify your body’s natural ability to protect itself from infection, and give yourself the best chance at avoiding a cold or the flu this season.
What type of foods can I eat to boost my immunity during the cold and flu season?
1. Citrus fruits: Citrus fruits, such as oranges, grapefruits, and limes, are packed with vitamin C, a nutrient that helps support the immune system.
2. Leafy greens: Leafy greens, such as spinach, kale, and Swiss chard, are loaded with antioxidants, which can help reduce inflammation and protect cells from damage.
3. Animal proteins: Animal proteins, such as lean beef, chicken, and fish, are rich in zinc, a mineral that helps support the immune system.
4. Garlic: Garlic has antibiotic and antiviral properties that can help fight off infections and boost immune system function.
5. Yogurt: Yogurt is a probiotic-rich food that can promote a healthier gut microbiome, which can in turn support a stronger immune system.
6. Nuts and seeds: Nuts and seeds are packed with vitamins and minerals, such as magnesium, zinc, selenium, and vitamin E, all of which can help support the immune system.
7. Bone broth: Bone broth is rich in minerals that can help support healthy immune system function.
8. Broccoli: Broccoli is packed with antioxidants, vitamin C, and beta-carotene, all of which help support the immune system.
9. Shiitake mushrooms: Shiitake mushrooms contain a compound called lentinan, which has been shown to boost the immune system and reduce the risk of infection.
10. Spices: Spices, such as turmeric, ginger, and cayenne pepper, have powerful anti-inflammatory and antioxidant properties that can help support the immune system.
What vitamins and minerals are important for boosting immunity?
1. Vitamin A – for promoting healthy cell growth and differentiation
2. Vitamin C – for helping to fight off infections
3. Vitamin E – for regulating immune responses and for antioxidant protection
4. Zinc – for supporting immune system function
5. Selenium – for maintaining a healthy balance between the Th1 and Th2 immune system cells
6. Iron – for the production of immune system cells
7. Copper – for aiding in white blood cell production
8. Folate – for enhancing the activities of natural killer cells
9. Magnesium – for modulating immune responses and reducing inflammation
10. Probiotics – for promoting a balanced gut microbiome.
What foods contain vitamins and minerals that are important for boosting immunity?
Some foods that contain vitamins and minerals that are important for boosting immunity include:
– Fruits and vegetables (Vitamin A, C and B6 and minerals such as zinc, iron, selenium and magnesium)
– Nuts, seeds and legumes (zinc, iron, and selenium)
– Whole grains (thiamin, riboflavin, niacin, folate, and manganese)
– Fish and other lean proteins (zinc, selenium, and B vitamins)
– Dairy products (Vitamin A and D, calcium, and zinc)
– Fortified foods (Vitamins A,C,E,K and B6, folic acid and iron, zinc)
– Herbs and spices (Vitamin C, antioxidants, and anti-inflammatory properties)
Incorporating variety of these whole foods in your daily diet is the best way to get the necessary vitamins and minerals for boosting immunity.
