Consider incorporating these nutrients into your daily diet to keep your body healthy, energized, and protected.
vitamin C
When it comes to health and immunity, one of the first vitamins that most people think of is vitamin C. This water-soluble vitamin is known for its ability to prevent illness and can help shorten the duration of a cold once you get it. It is a powerful antioxidant that can fight free radicals and may prevent or slow down certain cancers, heart disease, and aging. Vitamin C supplementation can also help prevent and treat respiratory infections.
Ingested through food: Oranges are rich in this nutrient, as are tropical fruits such as kiwi, guava papaya, and lychee, as well as non-citrus fruits such as plums, cherries, strawberries, currants, and persimmons. Dr. Fenster says vegetables rich in vitamin C include cruciferous vegetables such as Brussels sprouts and broccoli, as well as mustard greens, bell peppers, chili peppers, and kale. You can also get plenty of rose hips, parsley, and thyme.
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vitamin A
Vitamin A can help the body fight infections, especially those of the respiratory system. It is known as an anti-inflammatory vitamin because of its role in developing and strengthening the immune system. The body does not produce vitamin A on its own, so it must be obtained through diet or supplements.
Ingested through food: Foods rich in vitamin A include natural cheese (not processed cheese like a slice of American cheese), dairy products like yogurt, eggs, and fatty fish like salmon, tuna, anchovies, and herring. .
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vitamin D
Research shows that vitamin D can protect us from common colds and flu during the cold season. The study also found that more than 80% of COVID-19 patients were vitamin D deficient. “We get 90% of the vitamin D we need from skin exposure to the sun. But during the winter, we tend to avoid outdoor activities, and even when we are outdoors, we get 90% of the vitamin D we need. You get all dressed up,” Friedman says. So unless you live on a tropical island, you probably need to take vitamin D in the winter.
Ingested through food: Fatty fish such as salmon, sardines, herring, and mackerel, red meat, liver, and egg yolks are all good sources of vitamin D. However, it’s difficult to get enough vitamin D in the winter, so supplements are often recommended, Friedman says. Learn more about benefits, sources, and supplements with our complete guide to vitamin D.
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vitamin B6
Vitamin B generally refers to a group of eight vitamins (including riboflavin and niacin), but vitamin B6 is of interest when it comes to immunity. Vitamin B6, also known as pyridoxine, helps keep your immune system strong, helps produce white blood cells and T cells (which control immune responses), and helps transport oxygen throughout the body. Vitamin B6 deficiency can lead to decreased antibodies needed to protect against infection.
Ingested through food: Traditional, pasture-raised pork and chicken are rich in vitamin B6. Tuna and salmon are also good options. Plant sources include peanuts, soybeans, chickpeas, leafy greens, oats, and bananas.
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zinc
Zinc is a micronutrient that helps the immune system fight invading viruses and bacteria. “Zinc is a very popular cold treatment, and its effectiveness has been confirmed by extensive research,” Friedman says. In fact, results from 13 randomized, placebo-controlled trials show that taking zinc as soon as cold symptoms appear can significantly reduce both the duration and severity of cold symptoms.
Research also suggests the effectiveness of zinc supplementation in fighting COVID-19 and other respiratory infections. “The mounting evidence supporting zinc’s immune-boosting powers has made it one of the most popular supplements sold during the pandemic,” Friedman says.
Ingested through food: Zinc is found in large amounts in oysters, crab, lobster, beef, chickpeas, cashews, and legumes, but it can be difficult to get enough from your diet to boost your immunity when you’re sick. In such cases, it is better to take supplements in the form of capsules, tablets or lozenges. “The recommended daily intake of zinc is 8 milligrams for women and 11 milligrams for men,” Friedman says.
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selenium
This little-known antioxidant is essential for the activity of virtually every branch of the immune system. People who are deficient in this trace element may have reduced defenses against bacteria, viruses, and even cancer. On the other hand, studies have shown that elevated blood selenium levels are associated with an enhanced immune response to influenza.
Ingested through food: Brazil nuts are one of the best sources of selenium, but you can also get healthy amounts of this nutrient from tuna, halibut, ham, turkey, and cottage cheese.
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