Five winter wonders for your immunity

As the winter season approaches, concerns arise about maintaining optimal immunity and preventing illness.

A strong immune system is crucial for staying healthy, especially during the colder months when viral and bacterial infections are more common. In addition to a nourishing diet and lifestyle, there are several supplements that can help boost immunity.

Vitamin C is a powerful antioxidant that can help optimise our immune system. It aids in reducing the duration and severity of colds and flu through supporting the production of immune cells and acting as an antioxidant to fight free radicals in the body, thereby decreasing inflammation and boosting immunity. To increase your intake of vitamin C, you can include foods such as citrus fruits, kiwi, capsicum, and broccoli in your diet. You can also consider taking a vitamin C supplement, especially if you are at risk of deficiency; speak to our team to help determine the correct dosage for you.

Vitamin D is essential for immune function and can aid to prevent respiratory infections.

It functions by changing how cells in your body behave, promoting the specific cells that fight inflammation and aid your body in healing. Vitamin D additionally functions to prevent harmful cells from fully developing, therefore inhibiting an infection from multiplying.

To increase your intake of vitamin D, you can expose your skin to sunlight for 10-30 minutes per day, depending on your skin type and location. You can also include foods such as fatty fish, egg yolks, and full-fat dairy products in your diet. However, it can be difficult to get enough vitamin D from food alone, especially during the winter months when sunlight exposure is limited. Therefore, you may need to consider taking a vitamin D supplement; pop in and have a chat to our Naturopaths so we can determine the correct dosage specifically for you.

Zinc is an important mineral to help reduce the duration and severity of colds, especially when taken within 24 hours of symptom onset.

It can help prevent the virus from attaching to and entering healthy cells, slow down the virus's ability to replicate, and damage the outer layer of the virus, making it less stable and easier for our immune system to fight off. To increase your intake of zinc, you can include foods such as oysters, organic grass-fed beef, pumpkin seeds, lentils, and quinoa in your diet.

Probiotics are beneficial bacteria that can help support immune function and natural defences against respiratory infections. Probiotics help to activate the natural killer (NK) type of immune cells in our respiratory system and increase the production of a protein called IFN-γ, which helps fight off viruses. Ensure your daily diet contains nutrient loaded probiotics such as fermented foods (yogurt, kefir, sauerkraut, and kimchi) or grab a cold kombucha instead of a coffee. Consider taking a probiotic supplement, especially if you have recently taken antibiotics or have digestive issues. The recommended daily intake of probiotics varies depending on the strain and dose, and as always we’re here to help guide you in-store.

Elderberry is a plant that has been traditionally used to stimulate the production of cytokines, which are signalling molecules that help regulate the immune system. Elderberry contains compounds called anthocyanins, which have antioxidant properties that can help protect cells from damage. Additionally, elderberry may inhibit the ability of viruses to enter and infect cells, which could help reduce the severity and duration of viral infections.

To increase your intake of elderberry, you can consume elderberry supplements or drink elderberry tea. However, it is important to note that elderberry supplements and tea may interact with certain medications, so it is best to consult your health care provider first.

Maintaining a healthy diet and lifestyle is essential to supporting immune function.

This includes staying hydrated, getting enough sleep, managing stress & exercising regularly. Consider seeing a nutritionist to ensure your diet is rich in immune boosting foods tailored specifically for you and seek out supplement support where diet is deficient or needs that added boost.

By Alicia Bevc BHSc Clinical Nutrition @mindfullyholistic_