By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC
We have officially entered sickness season – it seems like my clients, my family, and our friends are coming down with some new virus weekly! While there are many non-nutrition precautions we can take, like washing our hands frequently, staying home when sick, and getting recommended vaccines, there are also certain nutrients we can focus on this winter to help protect our immune system.
As always, eating an overall healthy diet filled with good quality proteins, lots of fruits and vegetables, healthy fats and complex carbohydrates is a great baseline measure to protecting our overall health.
There are five key vitamins and minerals that we can also prioritize, through food, to help keep our immune systems healthy and strong. You can download a free copy of my 7-Day Immune Support Program Meal Plan that focuses on incorporating these nutrients here!
Vitamin C:
Vitamin C plays a big role in keeping our immune system strong. It acts as an antioxidant, neutralizing harmful free radicals and protecting immune cells from damage. It also helps support white blood cell function, as well as lymphocyte production, both of which are important in fighting against pathogens. While you could get Vitamin C from a supplement, I always recommend starting with a food-first approach. This plan includes around 500 mg of vitamin C each day from real foods like strawberries, cauliflower, red bell peppers, mango, and grapefruit.
Zinc:
Zinc is a mineral that support your immune system in so many ways. It helps your thymus and bone marrow (which produce immune cells) function properly. Zinc helps skin cells and organ-lining cells stop pathogens from entering your body. It also helps with wound healing and inflammation. Zinc is found in a variety of foods – meat, nuts, seeds, legumes, dairy and whole grains all contain zinc.
Vitamin A:
Vitamin A is a fat-soluble vitamin that supports your immune system by helping your cells fight infections. This vitamin helps regulate the production of cytokines, which help mount your immune defense. It also helps maintain the integrity of the mucosal barrier to stop pathogens from entering the system. Vitamin A can protect against a variety of diseases, as well as improve epithelial cell function and function as an anti-inflammatory vitamin. This plan features vitamin A-rich foods like sweet potatoes, mango, bell peppers, and dark leafy greens like kale. To help your body absorb it better, these foods are paired with healthy fats.
Selenium:
Selenium is another key mineral your immune system needs to function properly. Selenium helps to boost white blood cells, protects immune cells from oxidative stress, and activates macrophages to destroy pathogens. The daily recommendation for healthy adults is 55 mcg/day; this plan ensures you get more than 70 mcg daily by including foods like sardines, eggs, beef, and oats.
Vitamin E:
Vitamin E acts as a powerful antioxidant, helping protect your cells from damage and keeping your immune system strong. Vitamin E helps maintain cell membrane integrity, impacts signal transduction, and enhances immune responses. It assists with T-cell production, which is essential for your immune response. Vitamin E can be found in avocado, nuts and seeds, and fish – all of which are included in the immune system meal plan.
In Conclusion:
As a registered dietitian with an integrative focus, I am a firm believer in a food-first approach when it comes to health. While these nutrients all play a supportive role in immune health, more isn’t necessarily better (meaning, you likely don’t need to supplement each of this individual nutrients!). Working to incorporate these nutrients through whole foods is an important part of staying healthy this season. Per Dr. Sindwani, in addition to an immune supporting diet and staying up to date on your vaccinations, adequate sleep and a regular exercise regime are also necessary for optimal immune system function. During this season, handwashing and masking when in crowded places can make a big difference in preventing illness as well.
If you’re looking for even more support in optimizing your nutrition and health, learn more about the 6-Week 1:1 Concierge Nutrition Bootcamp Program or schedule a free consult call with Melissa Schuster, RDN.
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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