Runny nose, coughing, sore throat, sneezing and not feeling quite on top of your game? If the cold and flu season has taken a hold on you, it might be time to get those immune-boosting tonics out from the back of the cupboard, to give you that extra zing. My favourite nutrients to help fight infection include Vitamin A, C, E, D and Zinc. Increasing foods rich in these nutrients is also important- read on to find out more.
A. Zinc
Zinc is a probably the most important nutrient to help boost the immune system and it is a really common deficiency. Signs of zinc deficiency include white spots on the nails and cracks on the heels of the feet.
Refer to the list below to increase your consumption of zinc-:
The following is a list of foods that are high in zinc. Foods listed first are highest in nutrient amounts as supplied by an average 100g serving.
-
Oysters
-
Ginger root
-
Pecans
-
Split pears
-
Lima beans
-
Almonds
-
Walnuts
-
Sardines
-
Turkey/chicken
|
-
Hazelnuts
-
Clams
-
Tuna
-
Turnips
-
Black pepper
-
Paprika
-
Dry mustard
-
Chilli powder
-
Thyme
|
B. Vitamin A
Vitamin A is a fat-soluble nutrient that helps protect against bacterial and viral infections. It also helps your body form healthy teeth, bones, soft tissues, and skin, prevent night blindness, and keep hair and nails healthy.
Foods that are particularly high in vitamin A include:
-
Carrots
-
Sweet potatoes
-
Winter squash
-
Cantaloupe
-
Apricots
-
Spinach, kale, and collard greens
-
Some spices are also high in vitamin A, including paprika, red pepper, cayenne, and chilli powder
C. Vitamin C
Vitamin C is also known as ascorbic acid- a powerful antioxidant that helps protect the health of your cells and resist infection. It improves your body’s iron absorption and is also important for promoting healthy teeth and gums and healing wounds.
Foods that are particularly high in vitamin C include:
D. Vitamin D
Vitamin D is a unique vitamin. On top of absorbing it from foods you eat, your body can also synthesize it from sunlight. It’s critical for the health of your bones and immune system, as well as calcium absorption.
Though sunshine is by far the richest source of vitamin D, foods that also provide vitamin D include:
-
Some seafood, such as salmon, herring, catfish, trout, and oysters
-
Milk
-
Eggs
-
Shitake mushrooms (a key ingredient in BBTC's Fortify)
E. VITAMIN E
Like vitamin C, vitamin E is a powerful antioxidant that helps protect your cells from damage. It also helps your body use vitamin K and repair muscle cells.
Foods that are particularly high in vitamin E include:
- Sunflower seeds and almonds
- Spinach, Swiss chard, and turnip greens
- Bell peppers
- Asparagus
Enjoy! Sarita X
