Author: Alex Borsuk, MS RD

Fall’s here and winter is just around the corner, which means that cold and flu season is upon us! Stay healthy this year by making sure your diet is full of these four nutrients!

Boost your Vitamin D

Vitamin D is an important part of the body’s immune system and research shows that it may play a part in the prevention of the cold and flu. Most studies that have been done about influenza have shown that people who have lower levels of vitamin D are more likely to get influenza. Combat the flu by making sure you get enough of this vitamin every day. Your body has the amazing ability to make Vitamin D when it’s exposed to the sun, but unfortunately for us Pacific Northwesterner’s, sunlight may be hard to come by in these upcoming winter months. Vitamin D is also present in food, such as fatty fish, like salmon and tuna; cow’s milk; fortified orange juice; and fortified whole-grain cereal. If you don’t enjoy these foods and/or don’t spend a lot of time in the sun, it may be important to add a vitamin D supplement to meet the recommended daily amount of 600 IU. Ask your doctor or dietitian about the amount that’s right for you.

Increase Omega-3 fatty acids

 

Eat more fish! Fish such as salmon, mackerel, herring, trout, sardines and tuna are rich in omega-3 fatty acids. If you don’t enjoy or eat a lot of fish, adding an omega-3 supplement to your daily diet can provide you with immune-fortifying benefits. Research shows that omega-3 fatty acids increase the activity of phagocytes, which are cells that fight the flu by eating up bacteria. Omega-3s are also well known for their inflammation properties, which can help increase airflow and protect the lungs from colds. If you choose to supplement with omega-3 fatty acids, make sure to choose a fish oil capsule that contains at least 1 gram of both EPA and DHA.

 

Fill your Diet with Vitamin C

 

Vitamin C is an important vitamin and antioxidant that helps keep the body strong and healthy. It is essential for the growth and repair of tissues throughout the body, including the gums, skin and cartilage. While Vitamin C isn’t a cure for the cold or flu, it can have some potential benefits for those who come down with symptoms. Fill your diet with vitamin C-rich foods, such as bell peppers, dark green leafy vegetables, broccoli, berries and tomatoes. Steer clear of taking high-dose vitamin C supplements because these may cause kidney stones, nausea, and diarrhea.

 

Protect your Immune System with Protein

 

Your immune system is comprised of proteins and relies on new proteins to function properly. Therefore, not getting enough protein in your diet can weaken your immune system. Keep your immune system strong by making sure your diet is filled with enough high quality protein –for average adults, that means about 0.8g/kg of body weight per day, based on the Recommended Dietary Allowance (RDA). For active individuals and athletes, aim for 1.2-1.7g/kg of bodu weight. Keep in mind that the greater the number of hours in training and the higher the intensity, the more protein is required. Healthy, high quality protein sources include lean meats, seafood, legumes, nuts, and low-fat dairy foods.