Did you know certain foods help boost your immune system and avoid things like the common cold and flu—even during a pandemic? Though the Centers for Disease Control and Prevention states the U.S. is experiencing decreased influenza this year as a result of the pandemic, they attribute the decline to less people seeking medical care (for cold and flu-like symptoms) as well as widespread measures to slow the transmission of COVID-19 (like social distancing and mask-wearing).
The fact is the common cold and flu aren’t going away. So, the skilled specialists at Amory Urgent Care have a few tips that can help you avoid getting sick year after year.
Eight vitamins and minerals you need for a healthy immune system
Maintaining a healthy diet helps boost your immune system naturally. Here are eight vitamins and minerals that play an essential part in keeping you healthy:
- Vitamin C
Vitamin C can help prevent infections, like the common cold and flu, or shorten their length. These vitamin C-rich foods prevent flu and cold symptoms: spinach, kale, bell peppers, Brussels sprouts, strawberries and papaya. - Vitamin E
Vitamin E is a powerful antioxidant that can also help fight off infection and is critical for proper immune system function. Be sure to get plenty of vitamin E with these high-fat plant foods: almonds, peanuts, peanut butter, sunflower seeds, hazelnuts and oils (e.g., sunflower, safflower and soybean). - Vitamin A
Boost your immune system with vitamin A, another infection-fighter that also adds some color to your plate with foods like carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe and any dark, leafy green vegetable. - Vitamin D
Vitamin D is one of the most important and powerful nutrients for a healthy immune system. Food sources include salmon, mackerel, tuna, sardines and vitamin D fortified milk, orange juice and cereals. - Folate and folic acid
Folate and folic acid are essential for maintaining a proper immune response. Keep your immunity high and functioning well by adding more beans, lentils, leafy green vegetables and avocados to your plate. - Iron
Iron is essential for helping the immune cells grow and mature so they can help protect you from infection. These iron-rich foods prevent flu and cold symptoms: red meat (in limited quantities), chicken, turkey, canned sardines, oysters, clams, mussels and canned light tuna. It is also found in vegetarian options like beans, broccoli, kale and iron-fortified cereals. - Selenium
Selenium, in limited quantities, helps the immune system prevent infections. Food options include seafood (e.g., tuna, halibut and sardines), meat and liver, poultry, and cottage cheese. - Zinc
Zinc is essential for the production of new immune cells. Keep your immune system strong by adding these to your plate: oysters, crab, lean meats and poultry, baked beans, yogurt and chickpeas.
These foods prevent flu and colds
Stay healthy this winter with a few delicious and immune-boosting meal options:
- Maple-nut granola with almonds, sunflower seeds and dried berries
- Chicken stew with apples, carrots and parsnips
- Half-hour chili with canned beans, tomatoes and a whole grain (e.g., bulgur wheat or brown rice)
- Curried squash and chicken soup with spinach
- Black bean quesadillas and a mixed salad
It’s time to avoid the common cold and flu and fuel your body with the vitamins and minerals you need to maintain a healthy immune system. Amory Urgent Care is open seven days a week, from 8:00 a.m. – 7:00 p.m.