Winter is coming. And so is cold and flu season, which we’re more susceptible to, since we’re probably spending more time indoors.
The good news is, the right nutrition can help you sail through another Ottawa winter comfortably. That’s why we’ve written this article — to showcase the essential nutrients that will support your health during the chillier months. Let’s start with vitamins.
Vitamin A
Vitamin A has anti-inflammatory properties, and supports your immune system’s response by strengthening the tissue that lines your respiratory and digestive tracts.
Organs involved in your immune response rely on vitamins to function. For instance, one study found a vitamin A deficiency may increase the risk of developing infections.
Good sources of vitamin A include kale, spinach, broccoli, and orange and yellow vegetables, like carrots, pumpkin, and sweet potatoes.
Vitamin C
You’ve probably heard vitamin C is good for fending off colds, and science backs that up: vitamin C enhances immune cells’ function, helping your body resist viruses and bacteria. And if you’re already fighting a cold, vitamin C may reduce its severity and duration by one to 1.5 days.
Vitamin C is also an antioxidant. This means it inhibits oxidation, the chemical reaction that can produce cell-damaging free radicals.
You can find vitamin C in oranges, grapefruit, strawberries, broccoli, peppers, and leafy greens.
Vitamin D
Vitamin D, the “sunshine vitamin,” is produced in your skin in response to sunlight, so it’s not uncommon for people to be deficient during the darker winter months. Thankfully, we can get vitamin D through foods and supplements.
Our bodies will thank us for it: vitamin D enhances our immune response to various infections, one study suggests, particularly upper respiratory infections.
Eggs, fortified cereal, fortified dairy, salmon and other oily, fatty fish are good sources of vitamin D.
Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties, so they may help manage inflammatory and autoimmune diseases, studies suggest.
Other research has found higher intakes of omega-3 polyunsaturated fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are associated with a lower incidence of chronic diseases marked by elevated inflammation.
Good sources of omega-3 fatty acids are oily fish, walnuts, hemp seeds, chia seeds, and ground flaxseeds.
Zinc
Our immune systems need zinc to keep working. In particular, the mineral may prevent various viruses from replicating, and reduce the risk of developing a respiratory infection.
In addition, zinc is key in the growth and function of immune system cells, like NK cells, neutrophils, and macrophages.
Meat, seafood, nuts, seeds, eggs, and dairy are the best dietary sources of zinc.
Selenium
Selenium supports the production of antibodies and white blood cells involved in kick-starting our immune response and regulating inflammation.
This mineral also supports our lung function, by boosting the activity of glutathione, an antioxidant.
Foods rich in selenium are beef, turkey, chicken, eggs, seafood, and Brazil nuts.
Prebiotics and Probiotics
Supplementing your diet with probiotics and prebiotics may help prevent and manage low immunity, one study suggests.
Specifically, Lactobacillus rhamnosus GG may protect you from respiratory infections. This probiotic is found in kefir, yogurt, miso, tempeh, and kimchi.
The cell walls of plants, such as pears, wheat, radishes, carrots, tomatoes, and coconut, contain prebiotic fibres, like arabinogalactans, that may strengthen the immune system. Consider one study, which found larch arabinogalactan supplementation reduced the incidence of common colds.
The Last Word on Essential Nutrients Your Body Needs This Winter
Give your immune system some TLC during the season when cold and flu viruses are common. Vitamins A, C and D, as well as omega-3 fatty acids, zinc, selenium, prebiotics and probiotics will have you covered through a variety of foods.
For an extra boost to really feel your best, book a nutritional consultation at Body ‘N’ Bloom, where you’ll receive advice tailored especially for you.