It is hard to believe the cold and flu season is already here. Let’s stay ahead of it by making nutrition a top priority this winter.
Cold and flu season pose several challenges to our bodies, including fatigue, congestion, muscle aches, headaches and fevers. As temperatures drop, we become more vulnerable to illnesses, emphasizing the need to support a strong immune system. By eating a diet packed with immune-boosting nutrients, our bodies can produce more white blood cells, which help defend against viruses.
There are many nutrients that support our immune system. Some of the most essential nutrients for our immune system include vitamins A, C, and D, iron, zinc, amino acids, and omega-3 fatty acids.
Immune-boosting nutrients to include in your diet
Vitamins A, C, and D
These three vitamins function as antioxidants, which are essential for maintaining a robust immune system. Antioxidants combat oxidative stress by neutralizing free radicals, which can otherwise harm our cells and potentially trigger a negative immune response.
Incorporating foods such as sweet potatoes, carrots, spinach, bell peppers, citrus fruits, broccoli, kiwi, mushrooms, fatty fish, and eggs can provide valuable antioxidant benefits.
Iron and zinc
Iron and zinc are two of the most important trace minerals in the proper functioning of the immune system. According to the Mayo Clinic, zinc can shorten the length of colds and both iron and zinc are components of multiple enzymes that are critical for immune system function.
Iron sources include spinach, fortified cereals, legumes, kidney beans, beef, and chicken liver. Zinc sources include red meats, oysters, fortified breakfast cereals, chicken, nuts, and tofu.
Amino acids
Amino acids are the building blocks of proteins. Getting enough protein supports the body’s recovery and repair processes by producing antibodies that help combat infections.
Include foods like salmon, chicken, lean beef, nuts and seeds, whole grains, dairy products, lentils, beans, and tofu in your diet to meet your protein needs.
Omega-3 fatty acids
Unsaturated fatty acids such as omega-3’s have anti-inflammatory properties, meaning that they help protect against pro-inflammatory mediators in the body.
Incorporating foods such as salmon, flaxseed, and tree nuts can help increase omega-3 consumption.
Combatting the flu with smart nutrition choices
Variety is key to a healthy lifestyle. Including a diverse range of nutrients from fruits, vegetables, nuts, seeds, whole grains, dairy products, and lean meats helps promote overall well-being.
Whenever possible, prioritize getting these nutrients from whole foods rather than supplements, as foods provide better nutrient absorption and a more comprehensive nutrient profile.
Staying hydrated is also essential for preventing the flu and managing symptoms. Make sure to consume enough fluids through water, tea, warm broths, and low sugar electrolyte drinks.
Nutrition-focused home remedies for cold and flu symptoms
Nutrition plays a crucial role in maintaining and supporting the immune system, but there are also several home remedies that can be beneficial. Consider these options the next time you’re fighting a cold or flu:
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Get adequate rest
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Use a humidifier
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Try peppermint or eucalyptus essential oils
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Add honey to tea or lemon water
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Gargle warm salt water
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Consume small portions immune-boosting foods throughout the day
Nourishing your body with nutrient-rich foods is essential year-round, but it becomes even more critical as cold and flu season nears. Begin adding immune-boosting nutrients to your diet to strengthen your immune system against potential pathogens.
Fighting infections requires energy, making it crucial to maintain proper nutrition and hydration. Keep it exciting by trying new recipes like veggie-packed chili, lentil soup, lemon-roasted salmon, citrus smoothies, chia pudding, and yogurt bowls, just to name a few.
Kristen Carli, MS, RD is owner and registered dietitian nutritionist at Camelback Nutrition & Wellness. Reach her at camelbacknutritionwellness.com/contact.
