by To keep your body healthy, energized and protected, consider including some of these nutrients in your daily diet.
Vitamin C
When it comes to health and immunity, vitamin C is one of the first vitamins most people think of. It is a powerful antioxidant, it can fight free radicals, which can prevent or delay certain cancers, heart disease and aging. Vitamin C supplementation can also help prevent and treat respiratory infections.
Get it from food: Oranges are full of this nutrient, as are tropical fruits such as kiwi, guava papaya and lychee and non-citrus fruits such as plums, cherries, strawberries, currants and persimmons. Vegetables that are good reservoirs of vitamin C include cruciferous options like Brussels sprouts and broccoli, as well as mustard spinach, sweet peppers, chile peppers and kale, Dr. Fenster says. Rosehips, parsley and thyme also provide ample doses.
Buy Now: Available on Amazon
Vitamin A
Vitamin A can help the body fight infections, especially of the respiratory variety. It is called an anti-inflammatory vitamin because of its role in the development and improvement of the immune system. Since the body does not make vitamin A on its own, it must come from the foods you eat or a supplement.
Get it from food: Foods rich in vitamin A include natural cheeses (not processed cheese like American cheese slices), milk products such as yogurt, eggs and fatty fish such as salmon, tuna, anchovies and herring.
Buy Now: Available on Amazon
Vitamin D
Research shows that vitamin D can protect us from colds and flu, both of which are rampant during the colder months. Studies have also found that more than 80% of COVID-19 patients have vitamin D deficiency. “We get 90% of the vitamin D we need from our skin from the sun; However, during the winter, we tend to avoid outdoor activities, and even when we are outside, we pack extra clothes,” says Friedman. So unless you live on a tropical island, you probably need to ingest your vitamin D in the winter.
Get it from food: Oily fish – such as salmon, sardines, herring and mackerel – red meat, liver and egg yolks are excellent sources of vitamin D. But since it’s not easy to get enough vitamin D in the winter, a supplement is often recommended, Friedman says. Learn more about the benefits, sources and supplementation in our complete guide to Vitamin D.
Buy Now: Available on Amazon
Vitamin B6
Vitamin B generally refers to a group of eight vitamins (including riboflavin and niacin), but when it comes to immunity, vitamin B6 is the one to focus on. Apart from known pyridoxine, vitamin B6 is in charge of keeping the immune system strong, helping the production of white blood cells and T cells (which regulate the immune response) and helping to transport oxygen throughout the body. Vitamin B6 deficiencies can lead to a decrease in antibodies needed to fight infection.
Get it from food: Heritage and pasture-raised pork and poultry provide plenty of vitamin B6. Tuna and salmon are also good choices. Plant sources include peanuts, soy, chickpeas, leafy greens, oats and bananas.
Buy Now: Available on Amazon
Zinc
Zinc is a micronutrient that helps the immune system fight invading viruses and bacteria. “Zinc is a very common cold remedy, and extensive research confirms its effectiveness,” says Friedman. In fact, results from 13 randomized placebo-controlled trials show that if zinc is taken soon after the onset of cold symptoms, the duration and severity of symptoms can be significantly reduced.
Studies have also pointed to the effectiveness of zinc supplementation in preventing COVID-19 and other respiratory infections. “With so much evidence supporting zinc’s immune-boosting powers, it has become one of the most popular supplements sold during the pandemic,” says Friedman.
Get it from food: Although zinc is commonly found in oysters, crab, lobster, beef, chickpeas, cashews and beans, it can be difficult to get enough to boost immunity through diet alone when you are sick. In such cases, a supplement in capsule, tablet or lozenge form may be a good idea. “The recommended daily intake of zinc is 8 milligrams for women and 11 milligrams for men,” says Friedman.
Buy Now: Available on Amazon
Selenium
This lesser-known antioxidant is essential for the activity of almost all arms of the immune system. People deficient in this trace element may have less protection against bacteria, viruses and even cancer. On the other hand, studies show that increased blood levels of selenium are associated with an improved immune response to the flu.
Get it from food: Brazil nuts are one of the best sources of selenium, but you can also get this nutrient in healthy doses through tuna, halibut, ham, turkey and cottage cheese.
Buy Now: Available on Amazon
