What are the key nutrients that can help prevent colds and influenza?
This article will explore the relationship between nutrition and our immune system. We'll identify key nutrients which can help prevent common ailments such as the cold and flu. In my role as a nutritionist and dietician, I've seen how the right balance of nutrients boosts immunity and helps ward off common illnesses.
Important Nutrients for Colds and Influenza Prevention
To function properly and to maintain a healthy immune system, our bodies require a wide variety of nutrients. It is important to fight off illnesses, such as colds and the flu. In a recent review in the British Journal of Nutrition it was found that micronutrients like vitamins A, C and E along with zinc, iron and copper and selenium, play a crucial role in immune function.
An immune system that is functioning properly can reduce your risk of getting sick during the cold and flu seasons. It's vital to keep in mind that these nutrients may support immune health but they do not guarantee immunity. To prevent this illness, it is best to maintain a healthy diet and practice good hygiene.
Get Started with Key Nutrients in Your Diet
It's important to speak with a dietitian or healthcare professional before starting a new diet plan. You can get personalized nutrition and health advice from them based on the current state of your health. Remember that, while supplements can be helpful, getting nutrients through whole foods are often more efficient, according to a report in the American Journal of Clinical Nutrition.
The Key Nutrients to Prevent Colds and Flu
- Vitamin C is found in vegetables and fruits such as broccoli, bell peppers, and oranges.
- Zinc is found in oysters, beef and beans.
- Fermented foods such as yogurt and sauerkraut contain beneficial bacteria.
- Vitamin D is found in dairy products fortified with vitamin D, fatty fishes and other foods. Our skin also produces it when we are exposed to the sun.
- Vitamin E is found in spinach, nuts, and seeds.
- Selenium is found in Brazil nuts and seafood.
- Foods like barley and oats contain beta-glucans.
- Sweet potatoes, spinach, and carrots are rich sources of vitamin A.
- Chickpeas and salmon are rich sources of vitamin B6.
- Copper is found in whole grains, shellfish and potatoes.
Additional Tips to Boost Immunity
Other lifestyle factors are also important in maintaining an immune system. All of these factors can contribute to your overall health, including regular physical activity, sufficient sleep, stress-management, and the avoidance of tobacco and alcohol. It's important to remember that it is not about one nutrient, or a single habit. Instead, it is the combination of healthy habits and a well-balanced diet.
Conclusion
While there's no magical cure for colds or flu, some nutrients may help to boost your immune system, reducing the risk. We can boost our bodies' natural defenses by incorporating healthy foods and living a healthy life style.
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