We all know that a person's immune system is their main "protective armor" against pathogens (viruses, bacteria, etc.) of the external environment. However, there is a time of year when everyone's immunity weakens to some degree. This is due to the influence of various factors such as lower temperatures, darker weather, higher humidity, etc. It is the onset of these climatic features that marks the beginning of the so-called flu season.
During this period, our "armor" needs strengthening to increase the chance of withstanding the "attack" of colds and flu. Of course this year the flu season has been made worse by the presence of a new challenge called COVID-19.
But what can we do to boost our immunity? The main action we can take is to strive to maintain a good eating habit, take in enough fluids, get enough sleep and stay active.
Having mentioned good nutrition, let us note that it does not involve any special diet that we encourage you to follow, but simply trying to include a variety of plant foods rich in nutrients. This is the natural way to get the vitamins, minerals, fiber and phytonutrients you need to help your body function normally and strengthen your immunity. Such foods include: vegetables, fruits, whole grains, beans, lentils, nuts and seeds.
Along with good nutrition, it is also important to maintain some physical activity. Such activity can be performed even at home in the form of some complex of exercises, and you can determine its duration and intensity yourself.
We're sure most of you know what vitamins and minerals you need to get to fortify and feel good. For those of you who aren't quite clear, in this article we'll list some of the more important substances to get and note the foods that contain them.
Vitamin C is the most powerful antioxidant, its role is related to the fact that it removes free radicals and protects cells from accumulated oxidative stress. It also has a role in the effectiveness of immunity. Studies have shown that infections and stress can quickly deplete vitamin C concentrations in immune cells. Although there is limited research showing any benefit of vitamin C when it comes to preventing colds or flu, studies show that getting enough can reduce the severity of symptoms and shorten the duration of respiratory infections. In short, vitamin C won't single-handedly keep you from getting sick, but there is evidence that it helps symptoms go away faster. Conversely its deficiency weakens immunity and increases the risk of developing an infection.
Foods from which you can get vitamin C: strawberries, oranges, broccoli, pineapple, peppers (cambium), etc. In general, if you consume fruits and vegetables on a daily basis you should meet your body's needs.
Like vitamin C, vitamin D has a proven effect in reducing the duration of influenza and other chronic viral infections. It should also be noted that it is extremely important in maintaining bone density and in ensuring mineral absorption in the body. Unfortunately, the main source of vitamin D is sunlight, as it is not found in large amounts in food sources.
Foods from which you can still get some doses of the sunshine vitamin are: salmon, sardines, egg yolks, mushrooms and fortified foods such as almond milk, soy milk, orange juice and yoghurt.
Also known as pyridoxine, this is a water-soluble vitamin that is used in over 100 enzymatic reactions as well as protein metabolism. To put it in more understandable language, vitamin B6 has a key role in the normal functioning of the body. It is necessary for good brain development and for good nervous system function. It also works closely with the immune system to protect the body from infections such as the flu virus.
In fact, one of the hallmarks of vitamin B6 deficiency is a weakened immune system and decreased production of serum antibodies.
This makes you more susceptible to flu and other respiratory infections. To keep your vitamin B6 levels under control, we recommend eating: chickpeas, potatoes, liver, tuna, salmon or chicken.
Magnesium surpasses vitamin B6 by being involved in over 600 enzymatic reactions in the body. Obviously this is a mineral to keep a close eye on, especially during flu season.
Not only does it help with bone formation, heart health, reduce inflammation and relieve stress, but it also helps protect you from the flu. It's not surprising that we mentioned that magnesium can protect you from the flu, as there is research to show that it plays a key role in regulating immune response.
To boost magnesium levels in your body, we recommend eating a wide range of magnesium-rich foods. These include: bone broth, magnesium-rich vegetables- spinach, legumes, lentils, cauliflower and potatoes, dark chocolate, nuts- cashews, peanuts, almonds and pumpkin seeds to fight infections.
Zinc, like vitamins C and D, has the ability to relieve the symptoms of the disease and shorten the period of their passing. Zinc is an important mineral and is included in quite a few medications that are taken to treat flu and colds. It has a powerful impact on immune function.
Taking enough zinc helps the cells in your body to cope with the disease. This mineral plays an important role in improving communication between the cells of the immune system. It also improves the immune response by enhancing the action of macrophages and natural killer cells, which are the body's main "soldiers" that fight against invading pathogens.
To make sure you're getting enough zinc in your diet, eat red meat, seafood (especially shellfish), legumes, seeds and yogurt.
Of course, there is no 100% guarantee that by taking these vitamins and minerals you will be "immune" against colds and flu and never get sick. No one is completely immune from catching something nasty, especially during flu season, but by boosting your immune system you reduce the risk of this happening.
As for the new disease COVID-19, there are no studies yet to show which vitamins and minerals help prevent getting sick. What we do know, however, is that our immune system is our best friend. That's why boosting it can play an important role in whether you'll be infected and, if so, the severity of your illness.
