Winter Wellness: Top Nutrients to Boost Your Immune System Naturally

“Winter is coming” - cue *Jon Snow*

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With fall and winter just around the corner, we'll surely hear talk of Emergen-C packets and chicken noodle soup before we know it! But, are these the only ways to set ourselves up for success during cold and flu season?

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NUTRIENTS FOR IMMUNE SUPPORT

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Micronutrients like Vitamin B6, B12, folate, E, and minerals like Selenium, Copper, and Magnesium all support the immune system.

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But Vitamins A, C, D, Omega-3 fatty acids, and Zinc are also main players when it comes to your immune response.

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These nutrients are your primary pawns as far as optimal function of the immune system and reducing the risk and consequences of infection, including viral respiratory infections (hey, I’m sure we all know one of those in 2021).

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While you can supplement these nutrients, supplements should never replace real, whole foods and a nutrient dense diet.

Additionally, your intake should fall within recommended upper safety limits, which you can find below.

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Intake Safety Limits - CLICK HERE

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WHERE DO WE GET THESE NUTRIENTS & WHAT DO THEY DO?

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Vitamin A

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What:  A fat-soluble vitamin that we must get from food, is anti-inflammatory and helps mucus integrity

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Food sources: Organ meats, milk, cheese, green vegetables, yellow fruits

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Vitamin C

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What: A water-soluble vitamin vital for collagen synthesis, neurotransmitter metabolism, cholesterol metabolism, fatty acid transport, and enhancing non-heme iron absorption. Also protects against pathogens.

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Food sources: Citrus fruit, tomatoes, potatoes, green leafy vegetables

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Bonus: Vitamin C is dependent on food preparation because it is easily destroyed by prolonged storage, overcooking, and food processing

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Vitamin D

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What: A fat-soluble vitamin that is mainly synthesized in the skin after exposure to sunlight (in the form of vitamin D3), and is derived from dietary intake in the form of either vitamin D2 or D3. It helps control infections and reduce inflammation and retains calcium.

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Food sources: Fatty fish, fish oils, egg yolks, cheese, and vitamin D-fortified foods

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Bonus note: Vitamin D tends to be lower in the winter when viruses come around! Why?  Because there’s less sun!

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Omega-3

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What: An essential fatty acid only derived from food (unlike vitamin D which can come from the sun) that is anti-inflammatory

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Food sources: Fish, fish oils, and krill oils.

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Bonus note: If you supplement fish oil, it’s important to have high quality!  If you bite into a capsule or take liquid fish oil, it should taste ok. If it tastes especially fishy, you probably don’t have a good supplier.

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Zinc

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What: An essential trace mineral required for enzyme functioning and cell transcription

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Food sources: Meat, fish, eggs, dairy, whole grains, nuts, and legumes.

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Bonus note: Zinc from animal sources have a higher bioavailability compared to zinc derived from plant products.‍

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FINAL THOUGHTS

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If you’re lucky enough to live in a first world country, you probably don’t have steep deficiencies in these nutrients.  You should confirm with your doctor or a registered dietician for specific nutritional deficiencies, especially if you have a chronic condition.

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The best way to obtain these nutrients is via their natural sources: from food or the sun.

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You always want to supplement as a means to fill a gap, not to replace real food or sun exposure!

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Interested in learning how to optimize your own personal routine to stay healthy and get fit this season? Learn more about our 1:1 coaching by clicking here!