Boosting Your Immune System with Nutrition: The Power of Vitamin D, Selenium, Zinc, and Vitamin C

As we approach the season when cold and flu viruses tend to become more prevalent, it becomes even more crucial to boost our immune systems. Your immune system is a remarkable defense mechanism that helps your body fight off infections and stay healthy which means less days you have to spend feeling ill this winter. Nutrition plays a critical part in supporting and strengthening your immune system. Let’s take a look at four essential nutrients: Vitamin D, Selenium, Zinc, and Vitamin C.

Vitamin D: The Sunshine Vitamin

During the colder months, it can be challenging to obtain sufficient Vitamin D solely from sunlight exposure. Vitamin D deficiency or even suboptimal levels (<40 ng/ml) can weaken our immune system.

Sources of Vitamin D:

Sunlight exposure* 

Fatty fish (salmon, mackerel)

Fortified dairy and plant-based milk

Egg yolks

*For those living in northern states, it's essential to consider Vitamin D supplementation from September through May. Consulting with a healthcare professional can help determine the right dosage to maintain optimal levels during seasons when natural sunlight is insufficient.

Selenium: The Antioxidant Ally

During the cold and flu season, the prevalence of oxidative stress increases due to environmental factors and illness exposure. Selenium, as a powerful antioxidant, can help protect immune cells from the damage caused by free radicals.

Sources of Selenium:

Brazil nuts

Seafood (sardines, wild salmon, halibut)

Eggs

Brown Rice

Zinc: The Immune System's Gatekeeper

Zinc plays a vital role in immune health by regulating the activation of immune cells. Also essential for repairing gut mucosal cells which are essential for optimum health.

Sources of Zinc:

Oysters, Sardines, Tuna

Grass-fed beef and poultry

Hempseeds, pumpkin seed and legumes (though bioavailability varies on cooking method)

Dairy products (cottage cheese and yogurt)

*Extra caution needs to be taken with Zinc supplementation as it can interfere with copper absorption, another essential mineral.

Vitamin C: The Immune System's Supporter

Vitamin C, renowned for its immune-boosting properties, helps your body produce white blood cells and antibodies, which are crucial in fighting off infections. Countless studies boast Vitamin C’s role in our immune system though so many of us fall short of adequate amounts of this nutrient. 

Sources of Vitamin C:

Citrus fruits (oranges, grapefruits, lemon, limes)

Berries

Bell peppers

Broccoli

Add a few of these to your next grocery list to help ward off the cold and flu illnesses that are on the rise! A well-balanced diet, rich in a variety of nutrients, is the key to overall health and immune resilience. With the right nutrition, you can boost your immune system and face the colder season with confidence. 

Click here to book an appointment with me to learn more on how to stay healthy this winter!

*This blog on the Nutrition and Health with Amy Lodes LLC website is maintained by Amy Lodes, Owner. All opinions are her own and for general educational purposes. This is not intended for medical advise.