It’s December (how did we get here already?!) and it’s back to the daily grind for a few more weeks. This week we have a request to go over how nutrition can be used to boost the immune system. Now that cold weather has arrived, it’s the perfect time to go over how to fuel your body to give you the best chance of staying healthy this winter season.

Grab some tea and a cozy sweater, and let’s get into it!

There is no magic combination of herbs that will keep you from getting sick this season, but there are certainly ways to prepare your body and your immune system to keep you healthy and strong.

Protein

Protein may not be the first thing you think of when it comes to fighting illness, but protein and amino acids are essential to the immune system. White blood cells require protein to become functional and use proteins to fight infection and disease. In response to an infection, white blood cells produce antibodies, which are proteins, to protect the body from sickness and disease while leaving friendly microbes and bacteria alone.

Did you know?

A study conducted on trained cyclists undergoing 2 weeks of high-volume, high-intensity training and divided into either a high-protein treatment or a normal-protein treatment found that the increased training volume bogged down the immune system. During the normal-protein treatment, cyclists reported more symptoms of upper respiratory tract infections than during the high-protein treatment, and having greater protein intake maintained better white blood cell function.

Zinc

Zinc plays an enormous role in the immune system by increasing the body’s ability to fight off infection. Zinc is required for normal development and function of cells. It also assists in developing antibodies, specifically neutrophils and natural T killer cells (both of which fight off viruses). Being an antioxidant, Zinc helps decrease inflammation within cell membranes.

Good sources of Zinc:

Beef, shellfish, legumes, nuts, seeds, milk, yogurt, eggs, whole grains, dark chocolate

Vitamin A

Vitamin A is critical for immune function as well as vision and human development.

Good sources of Vitamin A:

Eggs, fatty fish (like salmon and mackerel), vegetables like sweet potatoes, carrots, and kale, milk, goat cheese

Vitamin D

Vitamin D is of course essential for bone formation and calcium metabolism, but it’s also required for immune function! Vitamin D is one of the most common deficiencies and has been linked with an increased susceptibility to infection.

Good sources of Vitamin D:

Salmon, sardines, mackerel, tuna, shiitake mushrooms, fortified milk, fortified cheese

Vitamin C

There’s a reason why we turn to OJ when we aren’t feeling well! Vitamin C is a major antioxidant, which means it decreases inflammation within the body. It also acts as a co-factor in many cellular functions that are responsible for developing the immune system.

Good sources of Vitamin C:

Bright-colored fruits like oranges, guava, strawberries, cherries, as well as bell peppers, cruciferous veggies, dark leafy greens, and tomatoes

*Note: alcohol is associated with altered immune function — if you’re trying to ensure you don’t get the flu, a mocktail may be the way to go!

Last but not least…sleep!

Getting consistent sleep strengthens the immune system. Evidence indicates that in both the short- and long-term, sleep deprivation can make you susceptible to illness (in addition to a myriad of other consequences we covered in a previous blog post).

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