Caught a cold in the winter wonderland this season? Look no further for a round-up of food and nutrition tips to support your immune system and help you get back to feeling your best!

From late fall to early spring, rates of the flu, COVID-19, and lately, respiratory syncytial virus (RSV) are on the rise, which can put a damper on holiday plans and new year's resolutions. Understanding the role of proper nutrition in your immune system’s ability to fight infection can give you a better opportunity to start the year happily and healthy and keep it that way!

First things first: Adequate nutrition from your diet

At baseline, focusing on getting enough nutrition is a great place to start to support your immune system. Everyone has slightly different individual nutrient needs based on a multitude of factors, including age and stage of life, gender, activity level, and pre-existing conditions, so keep these in mind when looking at your personal diet choices. Individuals who are malnourished or deficient in certain nutrients are at higher risk for infection, particularly during colder months because the body is focused simply on keeping daily processes going like digestion, detoxification, and energy production.1 Focusing on vitamin- and mineral-rich foods can help meet your body’s basic nutritional needs and boost your immune system’s ability to prevent, fight, and recover from an infection.

The USDA’s “MyPlate” is a great way to build balance into your meals to ensure the nutritional variety your body and immune system needs. Whether you follow a traditional three-meals-a-day diet pattern or lean toward more frequent, smaller meals throughout the day, the MyPlate tool can help you reap the benefits of healthy eating by incorporating each food group multiple times per day based on your preferences and taste buds.2 For more individualized nutritional advice, seek the help of a registered dietitian whose expertise can guide your nutritional choices to fit your needs.

Image source: USDA

Heavy hitters: Key nutrients and what they do

Antioxidants – vitamin C, vitamin E, vitamin A, zinc, and selenium

Antioxidants work throughout the body protecting against unstable molecules called free radicals that can cause cellular damage. By lowering the oxidative stress that free radicals cause in the body, antioxidants can prevent deterioration of immune cells and essential enzymes needed for both innate and adaptive immune function.3 Vitamins C, E, and A are key antioxidant vitamins, while zinc and selenium are antioxidant minerals. These micronutrients support the immune system’s ability to respond to immune stressors and help protect against the effects of oxidative stress.* Getting enough antioxidant nutrients through the diet and supplementation on a regular basis support immune system function during times of increased demand.*3 

Vitamin D

Especially in the colder months when we don’t spend as much time outside in the sun, our level of vitamin D tends to decline, which can contribute to potentially less than optimal immune function during the winter.* Vitamin D benefits immune function, including the activity of neutrophils, macrophages, and natural killer cells, thus supporting the body’s ability to maintain its natural immune response.*5

Probiotics

If you think back to high school biology, then you’ll remember that mitochondria are the powerhouse of the cell. Likewise, the gut is the powerhouse of the body, and that includes the immune system because about 70 percent of immune function takes place in the gut. The gastrointestinal tract not only drives digestion, it also plays a role in mood, sleep, metabolism, and immune health. Building probiotics into your diet can help keep your digestion regular and support the interlinkages that keep your body and mind healthy.*

Super foods to add to your grocery order

If your grocery list already includes a variety of fruits, veggies, grains, and proteins – whether fresh, frozen, canned, or dried – then you’re likely fueling your body with the nutrition it needs. But there’s nothing wrong with a little fine-tuning, right? Thinking of the key nutrients discussed above, there are some great food options that are rich sources of the antioxidants, vitamins, and minerals that can support your immune health.

First off, plants! Fruits and vegetables are gold mines of vitamins, minerals, fiber, and natural sugars that fuel cells throughout the body. Citrus fruits, kiwis, strawberries, bell peppers, and tomatoes are all rich sources of vitamin C and can be consumed a variety of ways; whether you’re a fan of juicing, roasting, or eating them fresh from the container, you can rest assured that you’ll be getting a boost of vitamin C in your diet.4 Leafy green vegetables like spinach and broccoli, as well as orange and yellow veggies like sweet potatoes, pumpkin, and carrots, have carotenoids like beta-carotene, lutein, and zeaxanthin, which are precursors to vitamin A. Not only is vitamin A essential for vision and eye health, it’s a powerful nutrient in supporting your immune health also.*4

Nuts and seeds like sunflower seeds, almonds, and peanuts, as well as their oils, contain vitamin E, zinc, and selenium. You also see vitamin E in other veggies like leafy greens, asparagus, and avocados, giving you even more opportunities to flex your food preferences while giving your immune system a vitamin E boost.

When evaluating your protein options, consider lean proteins like fish, eggs, and dairy products. These foods are naturally rich in vitamin D3, the active form available for your body to use.6 Other foods with vitamin D include fortified cereals and fortified juices. Kefir is a dairy product to give a try because it is full of probiotics! Often deemed the “champagne of dairy,” kefir is not only a great source of probiotics, vitamin D, and protein, it is also 99 percent lactose-free due to the probiotics’ natural fermentation.6 This means those who are lactose intolerant can enjoy it, too! Speaking of fermentation, other fermented foods – like kimchi, sauerkraut, tempeh, kombucha, soy sauce, and miso – have probiotics to keep your gut and immune system strong.

Big picture: Not just nutrition

While food and nutrition play a big part in your body’s ability to tackle uninvited germs, it is helpful to be aware of other lifestyle factors like sleep, stress, exercise, and your environment and their impacts on immune health. Hydration and hygiene (both personal and environmental) also have a hand in immunity.6

If you struggle to get enough nutrition through your diet or have health conditions that limit your digestion and absorption of macro- or micronutrients, then Thorne’s nutritional supplements can be a helpful addition to your daily nutrition regimen to cover gaps and support healthy immune function.*

References

  1. Family Care Centers Medical Group. 21 immune-boosting winter “superfoods” to fight flu and COVID-19. Fccmg.com. Published November 13, 2020. Accessed December 27, 2022. https://www.fccmg.com/blog/immune-boosting-winter-foods-fight-flu-covid-19/
  2. USDA. MyPlate Plan. MyPlate.gov. Accessed January 2, 2023. https://www.myplate.gov/myplate-plan
  3. Khadim RM, Al-Fartusie FS. Antioxidant vitamins and their effect on immune system. Journal of Physics: Conference Series. 2021;1853(012065). doi:10.1088/1742-6596/1853/1/012065
  4. Memorial Care. Flu fighting nutrition: give your immune system a boost. MemorialCare.org. Accessed December 27, 2022. https://www.memorialcare.org/blog/flu-fighting-nutrition-give-your-immune-system-boost
  5. Berry DJ, Hesketh K, Power C, Hyppönen E. Vitamin D status . . . in British adults. Br J Nutr 2011;106:1433-1440. doi: 10.1017/S0007114511001991.
  6. Ellis E. How to keep your immune system healthy. EatRight.org. Published January 21, 2022. Accessed January 2, 2023. https://www.eatright.org/health/wellness/healthful-habits/how-to-keep-your-immune-system-healthy