Every year, Americans suffer from an estimated 1 billion colds – and just last season, an estimated 40 million people were slammed with the flu. While staying well during cold and flu season may seem like an impossible task, there are concrete steps you can take to protect yourself. This winter, discover how to boost your body’s natural defenses with these five immunity-supporting foods.
1. Citrus fruits
Citrus fruits are high in vitamin C, which is a key nutrient for supporting immune function. As an antioxidant, it helps fight oxidative stress and boost the differentiation and production of B and T cells that serve as the body’s first defense against pathogens. Eat oranges, clementines, or grapefruit, or even try drinking lemon water. Just a quarter of a cup of lemon juice will give you 31% of your daily vitamin C.
2. Pumpkin seeds
Pumpkin seeds are high in zinc, which supports immunity through facilitating cell development and function, especially of T cells, and by reducing oxidative stress and inflammation. Just one serving of pumpkin seeds will give you nearly 50% of the recommended daily value of zinc.
3. Sweet potatoes
Sweet potatoes help support your immunity by providing you with “highly absorbable beta carotene,” which your body converts into vitamin A. Not only does vitamin A have anti-inflammatory properties, but it also plays a vital role in “regulating immune cell response and providing mechanistic defense.” One 3.5-ounce serving of sweet potatoes will provide the beta carotene you need for the day.
4. Mushrooms
Although the best source of vitamin D is sunlight, it’s also possible to get vitamin D through your diet. Scientists indicate that mushrooms exposed to UV radiation “have the potential to be the only non-animal, unfortified food source of vitamin D that can provide a substantial amount of vitamin D2 in a single serv[ing].” Vitamin D plays a key role in “modulat[ing] the innate and adaptive immune responses.”
5. Soup
Eating soups during the winter season is an excellent way to boost your immune system, as they provide a warm, nutrient-rich meal that enhances the absorption of vital vitamins and minerals. The cooking process breaks down the foods making the nutrients more bio-available. Research highlights that soups, especially those containing garlic, onions, or turmeric, provide antioxidants and anti-inflammatory properties that further protect against winter illnesses.
When it comes to staying well, making good dietary choices isn’t the only step you can take; getting sufficient sleep, exercising, and self-care also can make a significant impact. For additional winter wellness tips, read our “Don’t Let the Holiday Season Get You Sick” post on the blog.
