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As if the new COVID-19 strain weren’t enough of a stressor, it’s also high time to get the flu and colds, which means it’s all the more important to keep your immune system on the go. form. Fortunately, there are several ways to do this naturally and on a daily basis.
Nicole Avena, Ph.D., nutrition expert and author of Why diets fail, specializes in functional nutrition and holistic health. Here, she shares five tips you can use to best prepare your immune system for illness this winter through diet and supplements alone. And after that, be sure to read the 7 Healthiest Foods To Eat Right Now.
This one is obvious, right? We all know that vitamin C is crucial in fighting the common cold, along with a myriad of other viruses, but do you know why? Vitamin C is an antioxidant which protects against oxidative damage in white blood cells– as well as in other important immune cells – so they can function optimally, says Avena. Essentially, the antioxidant builds a strong barrier around these cells so that environmental pathogens and pollutants do not weaken or destroy them.
If you already have a cold, Avena suggests aiming for between 1 and 2 grams (1,000 to 2,000 milligrams) of vitamin C per day, which can be achieved with a high potency supplement. If you don’t have a cold, the recommended dietary vitamin intake for women 19 and older is 75 milligrams, and for men, 90 milligrams.
Be sure to check out 5 Foods Rich in This Vitamin That May Help Protect You From COVID-19 for tips on which foods are the highest in antioxidants.
“A brisk walk during the day can do wonders for the body, especially when the sun is shining,” says Avena. “Be sure to apply the SPF and go out for 10 to 30 minutes a day to take advantage of the natural form of vitamin D from the sun, as this vitamin helps protect against colds and may reduce inflammation.”
Of course, you can still reap the health benefits of vitamin D3 from a supplement, but getting outside also gets you some exercise, which is great to do every day. There are also a few foods that you can get the vitamin for, but not many of them.
“Vitamin D can be difficult to get from foods because less foods naturally contain it,” says Avena. “Salmon is a source that can be good. Plus, many dairy products and grains are fortified with vitamin D, so check the label and go for those.”
RELATED: 5 Signs Of Vitamin D Deficiency You Should Never Ignore
“Vitamin C and zinc are cofactors that help your cellular immune system to function better,” said Brittany Busse, MD, associate medical director at WorkCare Eat this, not that! in another article. The vitamin and mineral work in tandem to support the immune system, which can shorten the duration of a cold.
“Macrophages and other white blood cells that attack pathogens need zinc to function at full capacity,” says Avena. You can get zinc naturally from oysters, pumpkin seeds, crabmeat and beef, or you can get your daily dose through a supplement. Avena suggests trying the Zinc Gummy Vitamin from Vitafusion.
You’ve probably heard mixed reviews of elderberry in 2020. At the start of the pandemic, elderberry was thought to play a role in triggering what is known as a cytokine storm, however, more recently experts have come out. to say that this is not necessarily true.
William Schaffner, an infectious disease physician at Vanderbilt University in Tennessee, said North Carolina Health News that while taking elderberry syrup probably won’t prevent COVID-19, it wouldn’t be harmful either. But taking the supplement as a way to prevent colds is another story.
“Elderberries and flowers are packed with antioxidants and vitamins that can boost your immune system and reduce recovery time after a cold or flu by activating the body’s immune response, increasing antibodies and increasing production. immune cells, ”says Avena. If you’re not a fan of syrup, opt for Nature Made’s elderberry candy.
In fact, you should be consuming at least 300 milligrams of the mineral every day.
“There is evidence that magnesium plays a major role in brain function, sleep regulation, and emotional stability,” says Avena. “The mineral contains calming properties while activating your parasympathetic nervous system and is naturally found in leafy vegetables, nuts, seeds, whole grains and milk.”
Many foods contain magnesium, which may make it a bit easier to reach the recommended intake from diet alone. One ounce of dry roasted almonds provides 80 milligrams of magnesium, for example, and a cup of soy milk offers just over 60 milligrams of the mineral.
Now be sure to read These Vitamins May Help Prevent COVID, Study Finds.
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