As if the new COVID-19 strain isn’t stressful enough, it’s also time for the flu and the common cold, which means it’s even more important to keep your immune system in top shape. Fortunately, there are several ways to do this naturally – and on a daily basis.
Nicole Avena, Ph.D., nutrition expert and author of Why diets fail, specializes in functional nutrition and holistic health. Here, she shares five tricks you can employ to better prepare your immune system for illnesses this winter, just through diet and supplements. And then, be sure to read The 7 Healthiest Foods to Eat Now.
This is a no-brainer, right? We all know that vitamin C is crucial to fight the common cold, in addition to a myriad of other viruses, but do you know why? Vitamin C is an antioxidant that protects against oxidative damage in white blood cells“As well as other important immune cells – so that they can function optimally,” says Avena. Essentially, the antioxidant builds a strong barrier around these cells so that pathogens and environmental pollutants do not weaken or destroy them.
If you already have a cold, Avena suggests consuming between 1 and 2 grams (1,000-2,000 milligrams) of vitamin C per day – which can be obtained by taking a high-potency supplement. If you do not have a cold, the recommended amount of vitamin in the diet for women aged 19 and over is 75 milligrams and for men it is 90 milligrams.
Be sure to check out 5 foods rich in this vitamin that can help protect you from COVID-19 for tips on which foods are the richest sources of antioxidants.
“A quick walk during the day can do wonders for the body, especially when the sun is shining,” says Avena. “Be sure to apply SPF and leave the house for 10 to 30 minutes a day to take advantage of the natural form of vitamin D from the sun, as this vitamin helps to protect against common colds and can decrease inflammation.”
Of course, you can always reap the health benefits of vitamin D3 with a supplement, but making a point of leaving home also gives you some exercise – which is ideal for doing every day. There are some foods from which you can get the vitamin, but not many options.
“Vitamin D can be difficult to obtain from food, as less food contains it naturally,” explains Avena. “Salmon is a source that can be good. In addition, many dairy products and cereals are fortified with vitamin D, so check the label and choose them.”
RELATED: 5 Signs of Vitamin D Deficiency You Should Never Ignore
“Vitamin C and zinc are cofactors that help the cellular immune system function better,” said Brittany Busse, MD, associate medical director at WorkCare Eat this, not that! in another article. The vitamin and mineral work together to support the immune system, which can shorten the duration of the common cold.
“Macrophages and other white blood cells that attack pathogens need zinc to function at full capacity,” says Avena. You can get zinc naturally from oysters, pumpkin seeds, crab meat and beef, or you can get your daily dose through a supplement. Avena suggests trying Vitafusion’s zinc gum vitamin.
You have probably heard mixed reviews about elderberries in 2020. At the beginning of the pandemic, elderberries were believed to play a role in encouraging what is called a cytokine storm, however, more recently, experts have come to say that this it is not necessarily true.
William Schaffner, an infectious physician at Vanderbilt University in Tennessee, said North Carolina Health News that while taking elderberry syrup is unlikely to prevent COVID-19, it also wouldn’t be harmful. But taking the supplement as a means of preventing the common cold is another story.
“Elderberry fruits and flowers are full of antioxidants and vitamins that can boost your immune system and reduce recovery time after a cold or flu, activating the body’s immune response, raising antibodies and expanding immune cell production,” says Avena. If you’re not a fan of syrup, opt for Nature Made elderberry gums.
In fact, you should take at least 300 milligrams of the mineral every day.
“There is evidence that magnesium plays an important role in brain function, sleep regulation and emotional stability,” says Avena. “The mineral contains soothing properties while activating your parasympathetic nervous system and can be found naturally in leafy vegetables, nuts, seeds, whole grains and milk.”
Many foods offer magnesium, which can make it a little easier to achieve the recommended diet with the diet alone. An ounce of dried roasted almonds provides 80 milligrams of magnesium, for example, and a cup of soy milk offers just over 60 milligrams of the mineral.
Now, be sure to read these vitamins can help prevent COVID, the study’s findings.