1. Vitamin C
Vitamin C is a top nutrient that helps boost immunity, stimulating the production of white blood cells – the body’s important line of defense against flu viruses. Foods rich in vitamin C such as oranges, lemons, grapefruit, strawberries, and bell peppers are ideal choices. Adequate vitamin C supplementation helps reduce the severity and duration of colds.
2. Vitamin D
Known as the “sunshine vitamin,” vitamin D plays a role in balancing the immune system, helping to reduce the risk of respiratory infections. Vitamin D deficiency makes the body susceptible to flu and colds. Salmon, mackerel, eggs, and fortified milk are rich sources of vitamin D. Additionally, sunbathing for 15-20 minutes a day also helps the body synthesize natural vitamin D.
3. Zinc
Zinc is an essential mineral that helps immune cells function effectively and fight off infectious agents such as influenza viruses. Zinc deficiency impairs immune function and increases the risk of influenza. Foods rich in zinc include beef, oysters, shrimp, beans, and pumpkin seeds. Ensuring adequate zinc intake helps boost immunity and reduce the duration of illness.
4. Vitamin A
Vitamin A supports the health of the skin and mucous membranes – the body’s natural barrier against viruses. Brightly coloured vegetables such as carrots, sweet potatoes, pumpkins and leafy greens such as spinach are excellent sources of vitamin A. Adequate vitamin A intake can help protect the body against influenza virus attacks.
5. Selen
Selenium is a powerful antioxidant that helps protect immune cells from free radical damage and reduces inflammation. Research suggests that selenium may help the body fight off severe flu symptoms. Brazil nuts, tuna, seafood, and sunflower seeds are all great sources of selenium. Just a few Brazil nuts a day can meet your selenium needs.
6. Probiotics
Probiotics – beneficial bacteria in the gut – play an important role in maintaining a healthy immune system. Good gut flora can help reduce the risk of respiratory infections and boost your ability to fight off flu viruses. Yogurt, kefir, kimchi, and fermented vegetables are all great natural sources of probiotics.
Note: A balanced diet rich in the above nutrients is key to building a strong immune system. If you need to take vitamin or mineral supplements, consult your doctor or nutritionist for appropriate options.
