Want to avoid winter’s flu and colds? The good news is that eating well can help ensure you have a strong immune system to fight off those nasty germs so you can stay healthy this winter.
Vitamin C There has been mixed research on the preventative effect of taking vitamin C and colds. One review found that taking 200mg or more of vitamin C to prevent colds was effective in reducing the incidence of getting a cold but only in people exposed to significant cold and/or physical stress.
However, when you have a cold vitamin C may help reduce the length and severity of it. Foods high in vitamin C include blackcurrants, kiwifruit, oranges, and other citrus fruits; so eat up!
Probiotics Probiotics are the ‘good’ bacteria that live in your stomach and gastrointestinal tract. A number of scientific studies have found that probiotics increase various immune cells in the digestive system. Keeping your digestive system healthy is important because 70% of your immune system is found here!
Probiotics are found in certain yoghurts – look for ones that say they contain Acidophilus, Bifidobacterium and Casei cultures. You can also buy special supplement shot size drinks containing probiotics – such as Yakult and Meadowfresh Activate.
Zinc This mineral is a key component of the immune system. The body requires zinc to develop and activate immune cells called T-lymphocytes and fight infections.
To ensure you get enough zinc, make sure your diet contains lean meats and shellfish, low-fat dairy products, whole grains, beans and nuts.
Salmon and Omega 3’s Omega 3 fatty acids are essential for the immune system. They reduce inflammation in the body and increase the activity of an immune cell called macrophages that is involved in engulfing bacteria, thus reducing the risk of illness. Salmon has one of the highest levels of omega 3 fats found in foods. It can also be found in tuna and other oily fish, as well as flaxseed oil and walnuts; capsules are also an option.
As well as eating well, be sure to get enough sleep, wash your hands well and keep active and you’ll maintain the best chance of staying well this winter.
