Nutrition and Immunity
As we naviagte “sick season” through the winter and spring, it can be tempting to reach for the next immune boosting supplement when everyone around you is sniffling, sneezing, and turning up sick! But before you grab that extra packet of Emergen-C or add another supplement to your rotation, try some of these food and lifestyle adjustments to help support your immune system.
Vitamin C
Up first is vitamin C! It has a big reputation when it comes to immune health and for good reason. Adequate intake of this vitamin helps prevent and fight off infections. Our bodies cannot make Vitamin C on it’s own, therefore we rely solely on diet for sustaining appropriate levels. Eating plenty of citrus fruits, berries and certain vegetables like tomatoes can ensure you are getting more than enough of this vitamin daily. A handful of strawberries can supply your entire daily requirement!
Zinc
Zinc is another nutrient to note. Zinc helps in the production of our white blood cells which fight off illness and infection. One of the best food sources of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are other kinds of seafood, nuts, whole grains, fortified breakfast cereals, and dairy products.
Sleep
Lastly, while it may not be a food, it is still one of our foundational pillars of wellness at Lemond Nutrition and has a profound impact on immunity… sleep! Decreased sleep is linked with a lowered immune system and can increase your risk of infection. Aim for 7-9 hours of uninterrupted sleep a night and practice good sleep hygiene such as reducing screen time close to bedtime and sticking to a schedule.
While we can’t completely prevent the occasional pesky cold or bout of flu, implementing these foods and focusing on sleep can drastically improve your body’s ability to fight off infection and may help reduce the frequency.
Talk to any of our dietitians for fun tips and ideas on how to incorporate more zinc and vitamin C into your daily diet!