Consider including some of these foods in your daily diet to keep your body healthy, active and protected.
Vitamin C
When it comes to health and immunity, the first thing most people think of is vitamin C. This water-soluble vitamin is known for its disease-fighting effects and can help shorten the duration of a cold when you have a cold. As a powerful antioxidant, it can fight free radicals, which can prevent or delay some types of cancer, heart disease and aging. Vitamin C supplements can also help prevent and treat respiratory infections.
Get it through your diet: Tropical fruits such as oranges, kiwi, guava, papaya and lychees are rich in these nutrients, as are non-acidic fruits such as plums, cherries, strawberries, raisins and dates. Vegetables that store vitamin C well include cruciferous vegetables such as Brussels sprouts and cauliflower, as well as mustard spinach, bell peppers, hot peppers and kale, the doctor says. Window. Rose hips, parsley and thyme also provide a good dose.
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Vitamin A
Vitamin A can help the body fight infections, especially respiratory infections. It is known as an anti-inflammatory vitamin due to its role in developing and strengthening the immune system. Since the body does not produce vitamin A itself, it must be obtained through food or supplements.
Get it through your diet: Foods rich in vitamin A include natural cheese (raw cheese such as sliced American cheese), dairy products such as yogurt, eggs, and fatty fish such as salmon, tuna, anchovies, and herring.
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Vitamin D
Research shows that vitamin D can protect us from colds and flu in the winter. The study also found that more than 80% of COVID-19 patients were vitamin D deficient. “We get 90% of the vitamin D we need from exposure to sunlight; However, in winter, we tend to avoid outdoor activities, and even when we are outside, we wear extra clothes.” So, unless you live on a tropical island, you may need to take vitamin D in winter.
Get it through your diet: Fatty fish such as salmon, sardines, herring and mackerel, red meat, liver and egg yolks are good sources of vitamin D. However, since it is not easy to get enough vitamin D in winter, it is often necessary. Nutritional supplements available. Friedman said recommended. Learn more about the benefits, sources, and supplements in our complete guide to Vitamin D.
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Vitamin B6
B vitamins generally fall into a group of eight vitamins (including riboflavin and niacin), but when it comes to immunity, vitamin B6 takes center stage. Vitamin B6, also known as pyridoxine, is responsible for strengthening the immune system, helps produce white blood cells and T cells (which regulate the immune response), and helps transport oxygen throughout the body. Vitamin B6 deficiency can lead to a decrease in antibodies needed to prevent infection.
Get it from your diet: Pork and poultry provide plenty of vitamin B6. Tuna and salmon are also good options. Vegetarian sources include peanuts, soybeans, peas, green leafy vegetables, oats and bananas.
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Zinc
Zinc is a micronutrient that supports the immune system in fighting viruses and bacteria. “Zinc is a well-known treatment for the common cold, and extensive research supports its effectiveness,” Friedman says. In fact, results of 13 randomized, placebo-controlled trials showed that taking zinc shortly after the onset of cold symptoms can significantly reduce the duration and severity of symptoms.
Research also shows the effectiveness of zinc supplements in preventing COVID-19 and other respiratory infections. “With mounting evidence of zinc's immune-boosting effects, zinc has become one of the most popular supplements sold during the pandemic,” Friedman said.
Get it through your diet: Although zinc is abundant in oysters, crab, lobster, beef, peas, cashews and walnuts, when you're sick, it's difficult to get enough zinc to boost your immunity through diet alone. In such cases, nutritional supplements in the form of capsules, pills or tablets can be helpful. “The recommended daily intake of zinc is 8 milligrams for women and 11 milligrams for men,” Friedman says.
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Selenium
This little-known antioxidant is important for the proper functioning of almost all branches of the immune system. People who lack this element may be less protected against bacteria, viruses, and even cancer. In contrast, research shows that increased levels of selenium in the blood are associated with an increased immune response to influenza.
Get it through your diet: Brazil nuts are one of the best sources of selenium, but you can get this nutrient in healthy doses through tuna, halibut, bacon, turkey and cheese.
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