When the seasons change, it’s natural to take precautions against infectious illnesses such as the cold and flu. While quality sleep, consistent exercise, and proper hygiene are essential, healthy nutrition is a key element to an iron-clad immune system.
The following tips can assist in preventing those pesky cold and flu viruses:
- Serve up a strong immune system. Fill your plate with food groups that offer an array of vitamins and minerals to prevent illness – fruits, veggies, lean protein, whole grains, and healthy fats. Respective to immunity, each food group offers the following benefits:
- Fruits and Vegetables Provide antioxidants and fiber to feed the good bacteria in your gut, which in turn encourages proper immune cell functioning.
- Lean Protein: Assists in tissue repair and supports the growth of immune cells.
- Healthy Fats: Aid in absorbing vitamins A, E, D, and K, all of which protect healthy cells and identify harmful pathogens.
- Whole Grains: Improve the memory of white blood cells to prevent infection.
- Give yourself an extra boost. All vitamins and minerals serve a specific purpose in the body amid cold and flu season. However, consuming an extra dose of Vitamin D, Vitamin C, and zinc in your favorite foods can offer an added advantage.
- Vitamin D: Improves the production of immune cells from start to finish.
- Dietary sources: Salmon, tuna, mushrooms, fortified dairy products, and egg yolks.
- Vitamin C: Protects the body from cell damage, promotes efficient healing, and shortens the severity and duration of cold and flu viruses.
- Dietary sources: Citrus fruits, bell peppers, berries, tomatoes, and cruciferous vegetables such as broccoli, kale, cabbage, cauliflower, and Brussels sprouts.
- Zinc: Lowers inflammation in the organs and discourages the spread of harmful bacteria and viruses.
- Dietary sources: Beef, chicken, turkey, eggs, nuts, seeds, beans, lentils, and shellfish.
- Hydrate, feel great! Drinking a minimum of 64 oz of water per day allows all bodily systems to function properly. Since much of your blood stream consists of water, it relies heavily on fluids to transport nutrients and communication signals to your immune system. Drink up!
- Set a limit during cocktail hour. The occasional drink won’t send your immune system into a spiral, but excessive alcohol consumption can destroy beneficial gut bacteria, disrupt the liver’s ability to eliminate toxins, and slow healing processes. Therefore, reducing the number of alcoholic drinks per week will keep the immune system sharp and strong. Generally, men are recommended to consume no more than two drinks per day, while women consume no more than one per day.
Catching the occasional cold is inevitable, but flooding your body with nutrients can help to reduce the frequency and severity. Setting your body up for success will allow your immune system to work efficiently over time.