Boost Your Immunity with Powerful Micronutrients

As days grow shorter and nights colder, winter is on the way! Now is the perfect time to prepare your immune system for the season ahead. What you eat plays a big role in how well your body functions and fights off infections. By including immune-supporting nutrients in your diet, you can help your body fend off colds, sniffles, and coughs as flu season arrives.

For your immune system to work its best, it needs the right nutrients. Certain vitamins and minerals are known to strengthen immunity, so it’s essential to eat a variety of fruits, vegetables, proteins, and whole grains. Studies show that vitamins A, B6, C, and E, along with minerals like zinc, selenium, iron, and folic acid, all play a role in supporting the immune system.

Foods with Essential Vitamins

Wondering how to include these nutrients in your diet? Here are some top foods to try:

Vitamin A: Vitamin A can be obtained from many fruits and vegetables. Some produce especially high in vitamin A are carrots, spinach, kale, peas, and mango. Vitamin A can be also found fortified in milk or milk products.
Vitamin B6: Vitamin B6 can be found in a wide variety of poultry, meat, and seafood options such as chicken, turkey, cod, salmon and tuna. Luckily, you can also obtain vitamin B6 from a vast number of vegetables. Bell peppers, spinach, baked potatoes, broccoli, and asparagus provide exceptional amounts. Let’s not forget about nuts and seeds, whole grains, beans, and legumes! These also contain vitamin B6.
Vitamin C: Fruits and vegetables are where vitamin C can be found. Specifically, citrus fruits, green peppers, strawberries, broccoli, tomatoes, and dark leafy greens are the superstars.
Vitamin E: Good sources of vitamin E include eggs, seeds, nuts, leafy vegetables such as spinach, and fortified foods.
Zinc: Zinc is a mineral that can be found in red meat, poultry, and oysters. It can also be found in your favorite whole-grains, or fortified in dairy products.
Selenium: Found in fresh and saltwater fish, nuts and grains.
Iron: The most absorbable Iron is found in protein sources. Meats such as turkey, chicken, salmon, tuna, beef, and sardines all contain iron. Iron is also often fortified in whole-grain cereals.
Folic Acid: Lastly, folic acid can be found in a variety of produce including strawberries, spinach, peas, asparagus, and legumes such as lentils.

By eating a variety of these foods, you’ll naturally get the right balance of immune-boosting nutrients.

Eating the Rainbow

The more colorful your plate, the better! Here are some easy ways to get more fruits and veggies into your meals:

Swap your BLT for grilled mushrooms and tomatoes on whole-grain toast.
Add baby spinach to pasta sauces or risottos.
Freeze fruits like oranges and grapes for a refreshing treat.
Snack on veggie sticks with hummus or salsa.
Grate or dice onion, carrot, and zucchini into muffins.
Try a stir-fry packed with colorful vegetables.
Carry dried fruits as an on-the-go snack.
Keep pre-cut fruits and veggies in clear containers in the fridge for easy access.

Building a colorful, nutrient-rich diet helps boost your immune system, preparing you to tackle winter with strength and health.