Winter Immune Boosting Foods
Winter is upon us and we are exposed daily to viruses and bacteria that can make us sick. The seemingly inevitable sniffles, sore throats, dry coughs…you know what I’m talking about! A strong immune system is the key to being able to fight against foreign invaders that can wreak havoc on our bodies. Research has shown that good nutrition is essential to a well functioning, balanced immune system. Our bodies need particular nutrients at a cellular level in order to maintain a strong, active immune response when needed. The gastrointestinal tract is front and center in this response as it contains the largest number of immune cells in the body. Up to 60% of the immune system is centered in the gut! The foods you eat can either support or damage this important barrier. Proteins, antioxidants and essential fatty acids are all essential to a healthy immune system as are virtually all vitamins and minerals.
Many of us turn to supplements which have a plethora of products to aid us in our quest for health. Supplements can absolutely help to fill in the gaps or “supplement” but not replace a healthy diet. Why not try some food based immune boosters this winter to keep you healthy?
Vitamin A plays a major role in creating a healthy immune system by supporting the cells of the skin, gastrointestinal tract and lungs. All of which compose the main barriers that separate you from the external environment. Vitamin A also promotes the formation of the protective mucous in your gastrointestinal tract. There are two basic forms of vitamin A: retinoids (found in animal foods) and carotenoids (found in plant foods). Instead of looking for a supplement containing this important fat soluble vitamin why not add Vitamin A rich foods to your diet this winter? Animal products such as goat and cow’s milk, cheese, yogurt, eggs, seafood, chicken, turkey and beef are excellent sources of retinoids while vegetables such as spinach, collards, fresh parsley, Swiss chard, sweet potatoes, carrots and squash are all wonderful sources of carotenoids. Because Vitamin A is a fat soluble vitamin, the addition of quality oils to these vegetables aids in the absorption of this essential immune boosting vitamin. Try steaming the vegetables and then drizzling with olive oil before serving or sautéing in butter or coconut oil, delicious!
Zinc is an immunostimulant that is essential for immune health, however, too much zinc can result in suppression of the immune system. Maintaining an adequate but not excessive intake of zinc is important and this is one reason why food is such an excellent way of obtaining zinc versus supplementation. Food contains a balanced variety of micronutrients whereas supplementation with individual nutrients can sometimes lead to too much of some and not enough of others. Foods such as Swiss chard, collard greens, squash, cremini mushrooms, pumpkin seeds or animal products such as lamb and calf's liver are rich sources of zinc.
Fiber is probably not the first thing you think of when trying to avoid a cold or flu. Consider however, that it is essential for the health of the gastrointestinal system and as I mentioned 60% of the immune system is centered in the gut. Maintaining a healthy gastrointestinal barrier is essential for optimal immune function. Fiber is fermented by the friendly bacteria in your colon to short-chain fatty acids (SCFAs), which are used as a fuel by gastrointestinal tract cells. Studies have shown that fibers that promote SCFAs also promote a healthy gastrointestinal barrier. Fiber also promotes the removal of toxins that can adversely affect your gastrointestinal tract cells and supports healthy digestive function overall. A healthy gut means a strong immune system which can keep you healthy this winter so load up on fiber rich fruits, vegetables and whole grains!