Winter brings with it an increased risk of cold and flu, as respiratory infections become more common. However, by fuelling our immune systems with the right nutrients, we can give our bodies a fighting chance at staying healthy. Here are some key ways you can boost your immunity and sail through the winter months.
Zinc
Zinc is an essential element for our immune systems. People with zinc deficiencies are often immune-suppressed, and the elderly are particularly at risk. Immune cells such as T-cells and natural killer (NK) cells rely on zinc to function correctly. Studies have shown that people who take zinc supplements experience fewer infections, and when they do catch a cold, their symptoms are less severe and don’t last as long.
Medicinal Mushrooms
A balanced immune system is crucial for maintaining long-term health. Medicinal mushrooms can help fine-tune your system, optimizing immune cell function to provide an appropriate response to various threats. Mushrooms help boost macrophages, phagocytes, and NK cells, which are critical defenders against viruses. Some of the most potent varieties include reishi, oyster, maitake, Coriolus, Cordyceps, umbellatus, and Tremella.
Vitamins
While there is some debate over whether vitamin supplements can prevent colds and flus, there are still benefits to consuming vitamins A, D, C, and B complex through a nutritious diet. Consuming fruits and vegetables that are rich in vitamins and phytonutrients has been shown to support immunity. One study found that fruit and vegetable juice powders protected immune cells from DNA damage and increased the number of T-cells.
Cruciferous Vegetables
Vegetables, especially cruciferous varieties like broccoli, cauliflower, and kale, have powerful immune-boosting properties. These superfoods can modulate immune system genes and help eliminate harmful bacteria in the gut.
Probiotics
Maintaining a healthy balance of bacteria in your gut is essential for overall health and immunity. The digestive tract is a major entry point for viruses and other invaders, so up to 80% of immune activity is located there. Promote healthy bacteria by consuming probiotic foods such as kefir, yogurt, and kimchi, or by taking probiotic supplements.
Modified Citrus Pectin
Modified citrus pectin (MCP), which is derived from the inner pith of citrus peels, is an effective way to safely remove heavy metals and toxins that can damage the immune system. It binds to the inflammatory protein galectin-3 to fight cancer and chronic diseases, boosts NK cells, and provides overall cellular support.
Chicken Soup
Chicken soup has long been known for its healing properties. It turns out that it can actually inhibit inflammation and reduce the duration of colds. To maximize the benefits of chicken soup, include plenty of nutrient-rich vegetables like carrots, garlic, onions, and kale.
Herbal Formulas
A Tibetan herbal formula can provide immune and cardiovascular health support, and its benefits have been backed by years of research. The blend, which has been used in Tibet for centuries, combines Iceland moss, cardamom fruit, costus root, beal tree fruit, golden cinquefoil herb, chebulic myrobalan, red saunders, and other botanicals.
Rather than focusing on the possibility of getting sick, redirect your energy toward prevention. Take steps to boost your immunity through good nutrition, regular exercise, sufficient sleep, and stress relief. Incorporate these immune-supporting remedies into your daily routine, and you’ll be more likely to stay healthy throughout the cold and flu season.
