By Leslie MacManus, Dietetic Intern
We are just about at the midway point through the winter season and I’m sure for most of us out there, that means halfway through the sick season. It seems almost everyone will feel under the weather or get a cold at some point over the winter. Because of this, I wanted to seek out some nutrition tips to share with you that will help you stay healthy during the cold season. As an added bonus, having a strong and healthy immune system will help fight against other health problems such as arthritis, allergies, abnormal cell development and cancers. Although a well-rounded, balanced diet will be good for immune support, there are a few nutrients in particular that will give you that extra boost.
Protein: protein is an essential part of a healthy immune system. protein helps build and repair body tissues while also fighting off viral and bacterial infections. Therefore, protein aids in healing and recovery from an illness or damage. Good sources of protein include lean meats, fish, eggs, dairy products, soy products like tofu, nuts, seeds, beans and legumes.
Vitamin A: vitamin A works to regulate the immune system. This micronutrient helps protect against infections by keeping skin and tissues of different areas of the body healthy. These areas include in the mouth, stomach, intestines and respiratory system. Good sources of vitamin A include sweet potatoes, carrots, spinach, eggs, apricots and broccoli.
Vitamin C: generally, when people think of cold-fighting nutrients, vitamin C is one of the first to come to mind. Vitamin C helps protect against infections by boosting immunity and stimulating the formation of different antibodies. Good sources of vitamin C include citrus fruits like oranges and grapefruit, red bell peppers, strawberries and tomato juice.
Vitamin E: this micronutrient works as an antioxidant. It is thought to improve immunity and neutralize free radicals. Good sources of vitamin E include fortified cereals, sunflower seeds, almonds, hazelnuts and peanut butter.
Zinc: zinc is an excellent micronutrient to include in your diet to help aid in wound healing. You can add some zinc to your diet by including foods like lean meat, seafood, poultry, milk, beans, nuts, and seeds.
Bottom line, it is more ideal to get these nutrients through your diet instead of through supplements. If you have further questions on how to boost your immunity and stay healthy this winter through nutrition, ask your dietitian on campus to help you out!