This winter, it’s more important than ever to find ways to maintain your health. While there may not be a sure-fire way to prevent getting sick, you can use nutrition to lessen the likelihood of illness or shorten the length of recovery time. Here are six immunity boosters you can add to your toolkit to help you stay healthy this winter.
- TurmericÂ
The component that gives turmeric its beautiful, golden hue is the same element that makes this spice such a powerful immunity booster. Curcumin enhances antibody responses in the body and boasts anti-inflammatory properties.1 A small pinch of black pepper is all it takes to activate the turmeric’s curcumin and reap the benefits of this potent component. Add a teaspoon to your seasonings for rice and proteins, or try warm golden milk in the morning.Â
- Vitamin AÂ
Vitamin A deficiency is linked to an increase in respiratory infections and diseases.2 It plays a substantial role in the lungs’ development and function and is vital for immune health in the gut. As winter brings respiratory infections and stomach bugs, this vitamin is an essential one to combat them. Give yourself an immunity boost with foods rich in Vitamin A such as broccoli, sweet potatoes, carrots, red bell pepper, and spinach.Â
- SalmonÂ
Salmon packs a double punch by being rich in both Vitamin D and omega-3s. Vitamin D protects against respiratory infections and increases immunity while omega-3s reduce inflammation and boost immune-system strength, making salmon the ultimate sickness-fighting machine.Â
- Vitamin C
Vitamin C is probably the most widely known immunity booster around, and for a good reason. It is a potent antioxidant that supports white blood cell function and production, shortens the recovery time of illness, and straightens skin barriers, fighting against environmental stressors.3 Citrus (oranges, lemons, limes, grapefruit), strawberries, kale, and spinach are excellent sources of Vitamin C.Â
- GarlicÂ
Garlic may ward off vampires, but Allicin is the compound in garlic that helps the immune system fight off germs. It boosts the production of T-cells that fight off viruses and enhances immune cell function, which helps reduce the severity of colds and flu.4 It also contains potent antibacterial and anti-fungal properties.Â
- Ginger
Ginger has strong antioxidant and anti-inflammatory effects. It’s antiviral and antibacterial, making it a real force to be reckoned with when going up against the cold and flu season. Get your ginger in with some tea or by adding it to your stir-fries, smoothies, or salads.Â
We hope this list helps you stay healthy this winter season. Remember that exercise, getting enough sleep, and reducing stress are also important factors in supporting your health and wellness.Â
Are you looking to support your immune system more? Check out our post on the best foods to fight inflammation.Â
Resources
- Jagetia, G. C., & Aggarwal, B. B. (2007). “Spicing up” of the immune system by curcumin. Journal of clinical immunology, 27(1), 19–35. https://doi.org/10.1007/s10875-006-9066-7
- Biesalski, H. K., & Nohr, D. (2003). Importance of vitamin-A for lung function and development. Molecular aspects of medicine, 24(6), 431–440. https://doi.org/10.1016/s0098-2997(03)00039-6
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
- Nantz, M. P., Rowe, et. al (2012). Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clinical nutrition (Edinburgh, Scotland), 31(3), 337–344. https://doi.org/10.1016/j.clnu.2011.11.019