Immune Boosting Nutrition

As we enter the winter season, it's pretty common for the change of seasons to prompt concern for sickness. 2020 has definitely taken that concern and amped it up to a whole new level. As many are impacted by COVID-19 across the world, taking care of yourself has reached an even higher level of importance. Hand washing, social distancing, disinfecting surfaces, and wearing masks have been in the spotlight especially. However, while less discussed, what you eat and the nutrients you fuel your body with are also key components to staying healthy and supporting your immune system.

You may have felt the urge to stock up on "immune boosting" supplements, shakes, or other products. While supplements may be beneficial, many of the immune boosting nutrients your body needs can be easily obtained through a balanced diet. In addition, absorption of the nutrients is always optimal when eaten in its natural state vs a pill. While the idea of popping some pills and magically having a strengthened immune system sounds lovely, it is sadly too good to be true. It takes time and consistency with healthy eating that makes the biggest impact on your body.

Antioxidants are substances that naturally boost the immune system by protecting your cells from hazardous molecules. So when it comes to avoiding illness, antioxidants can neutralize the free radicals in the environment that may negatively impact your cells and immune system. To put it simply, they can help protect you from the bad stuff that can cause disease or illnesses. :) With that being said, let's break down some key antioxidants and where to find them in food.

Vitamin C

A well known immune powerhouse, most everyone is in the habit of loading up on Vitamin C when they feel a cold coming along. In addition, this water soluble vitamin is also a key player in the biosynthesis of collagen and the development of body tissue. While orange juice is a popular source, there are lots of other ways to load up on Vitamin C. Citrus fruits, kiwi, cantaloupe, watermelon, tomatoes (or tomato juice), pineapple, broccoli, brussel sprouts, red and green peppers, etc are just a handful of sources that are rich in Vitamin C.

Vitamin A

A fat soluble vitamin, Vitamin A has been linked to the health of eyes, immunity, and communication between cells. There are two types of Vitamin A, retinol and carotenoids. Retinol is preformed Vitamin A, whereas carotenoids are converted to Vitamin A. Carotenoids, are anti-oxidants and found in plant foods. They are most notably in COLORFUL fruits and vegetables. Think carrots, pumpkin, cantaloupe, sweet potatoes, spinach, and mangoes, to name a few!

Vitamin E

Vitamin E is a fat soluble vitamin that has been tied to immune function, eye health, preventing inflammation, and more. When cooking, using vegetable oils can help sneak in extra Vitamin E into your meals. In addition, there are lots of other tasty sources of Vitamin E that you can add into your diet. Nuts, seeds, nut butters, dark leafy greens, and fortified cereals can also help you meet your Vitamin E needs. So between fortified cereal for breakfast and everyones favorite PB&J, you can easily get the Vitamin E that your body needs in no time.

Vitamin D

Responsible for reducing inflammation, influencing bone and cell growth, and much more, Vitamin D is an essential nutrient. Not only absorbed through food and supplements, Vitamin D can also be obtained through sun exposure. Just 15-30 minutes of natural sunlight, several times per week, can help you maintain adequate Vitamin D levels. However, in the winter, this can be much more difficult. Between being bundled up and avoiding the cold, hanging out in the sunshine isn't as common during the winter months. During these times, its important to incorporate Vitamin D rich foods. Many foods are fortified with Vitamin D, including but not limited to, cereals, milk and milk alternatives, orange juice, etc. In addition, mushrooms and fatty fish are also great sources.

Zinc

The only mineral on this list, zinc is known as an "essential trace element" since only a tiny amount is needed. However, it may be small but it definitely packs a punch! Zinc is essential in immune health, wound healing, protein synthesis, thyroid function, and more. Oysters, red meat, poultry, crab, and lobster are some of the top sources of zinc. If you are a vegetarian, don't fret. Fortified cereals, pumpkin seeds, cashews, oatmeal, chick peas, lentils, and kidney beans can all help you meet your zinc needs. However, the bioavailability of zinc from grains and plant foods is lower than that of animal foods due to the presence of phytates. Phytates bind with zinc and inhibit its absorption. So if you are consuming mostly vegetarian sources, consider taking a zinc supplement if you have concerns.

While nutrition can definitely boost your immune system, the development of diseases and illnesses are reliant on many factors. The best thing you can do is take care of your body, starting with what you put inside it, so it is prepared for whatever fight it has to battle.