Winter Food Immunity by Tehila Soskel RDN, CDN

By Tehila Soskel RDN, CDN

You are all geared up for winter – coats, boots, gloves and all – although that still may not be enough. The food we put into our bodies can either work with us or against us. Let’s focus these upcoming winter months on eating the right foods that will positively impact our bodies.

Did you ever hear of the saying, “Let thy food be thy medicine?” Food may very well be our “medicine” in protecting our health especially come the winter months. Just as we are sure to put on our warmest jacket and softest scarfs, let’s focus on adding foods that contain various vitamins and minerals that may help strengthen our bodies immunity against the common cold and possibly even the flu.

There are various types of vitamins and minerals. Fat-soluble and water-soluble vitamins can greatly benefit our health. Being that fat-soluble vitamins are stored in our bodies and water-soluble vitamins get released, it is important to make sure we’re getting adequate amounts. Additionally, there are two types of minerals our bodies need to function properly: trace and essential minerals.

Let’s discuss some important nutrients to add into our diets this winter that may help us feel more energetic to go outside and enjoy spending time with our families.

Oranges and orange juice are most popular for being big sources of vitamin C, but there are many more options as well: Grapefruit, cantaloupe, kiwi, papaya, bell peppers, tomatoes, strawberries, broccoli, cauliflower, cabbage, brussels sprouts, and potatoes are all good sources of vitamin C. Next time you are deciding on which snack to grab, think about a pink juicy grapefruit or sliced peppers with hummus.

Vitamin C is an antioxidant which may help prevent cell damage, plays an important part in wound healing, and keeps our immune system healthy. It is a no brainer to add those foods into your diet with all these benefits.

You have probably been hearing everyone talk about or grabbing their bag of collagen powder, and there’s reasons why. Collagen may help to strengthen your nails and improve skin elasticity, and vitamin C is an important factor in collagen synthesis.

Vitamin D is part of the fat-soluble vitamins A, D, E, & K, and helps our bodies absorb calcium and phosphate. In order to help keep our bones strong and maintain healthy teeth, it’s important to add foods like dairy and fish into your diet. Many post-menopausal women experience weak bones, also known as osteoporosis, and should therefore be sure they’re having enough vitamin D and a healthy balanced diet. Along with diet and proper weight-bearing exercises, it can go a long way in strengthening their bones.

If you heard someone tell you to take vitamin D when you were sick, it is because, similarly to vitamin C, vitamin D supports our immune system by fighting against infections.

You probably don’t hear as many people saying they’re going outside for vitamin D in the winter as they do in the hotter months, which is why many individuals have decreased levels of vitamin D in the winter. If that is the case, supplements may be necessary.

Salmon, tuna, dairy, eggs, mushrooms, and sardines are all great sources of vitamin D. Broiled salmon, sauteed spinach, and roasted potatoes would be a great meal that’s packed with all the important nutrients.

Zinc, along with vitamin C, is known for helping with wound healing and acts as antioxidants. Zinc is another mineral that benefits our immune system by protecting against viruses. Having cracked skin and weaker bones are common symptoms of a zinc deficiency.

Meat and fish contain the most zinc, although zinc can also be found in almonds, beans, seeds, and nuts. You may notice some cereal boxes have the term “fortified” on them, which means the vitamins and minerals were added since the food itself doesn’t contain that nutrient.

Feeling cold in the winter is normal but feeling extremely cold and lightheaded is not. That could mean you have anemia which affects millions of people in the world.

Menstruating and pregnant women are most susceptible to iron deficiency. This is because of the blood loss during menstruation and during pregnancy, there is increased blood circulation for the growing fetus.

The best sources of iron are found in animal foods such as meat, poultry, seafood and are called heme iron. Vegetarians can get iron through non-animal products and plant foods also known as non-heme iron. They can opt for spinach, fortified cereals, nuts and seeds.

Putting the right foods into our bodies is crucial, but so is physical activity.

Going for a walk or a run on a cold chilly day may not sound as tempting as it may be on a nice summer day. Nevertheless, bundle up and go outside or opt for an indoor exercise class. You can also work out in the comfort of your own home; just turn on a workout video and get moving. Exercise is so important to improve your health, aids in weight loss, reduces risks of certain diseases, and perks up your mood.

Lastly, it’s important not to forget about hydration in the winter. We are busy sipping on our hot lattes, but are we drinking enough water? During these cold chilly days, you might not feel as thirsty as we are during the hot summer days, still, it is crucial to remember to drink enough water. Keep in mind that many foods contain a high water content such as lettuce, apples, cucumbers, and more.

In all, it is crucial to balance all the food groups and to include enough whole foods especially whole grains. By eating a well-balanced diet, you may not need to be taking extra supplements as you may be getting enough nutrients and benefits from the food itself.

Tehila Soskel is a registered dietitian nutritionist with a private practice in the Five Towns. She sees clients for weight loss, diabetes, and other various diseases. Appointments can be made for in-person or virtual sessions: 516-457-8558, tehilasoskelrd@gmail.com, tehilasoskelnutrition.com.