Consider incorporating some of these nutrients into your daily diet to keep your body healthy, energized, and protected.
C vitamin
When it comes to health and immunity, one of the first vitamins that comes to most people’s minds is vitamin C. This water-soluble vitamin is known for its ability to prevent disease and may help shorten the duration of a cold once caught. It is a powerful antioxidant and can fight free radicals, which can prevent or delay some cancers, heart disease, and aging. Vitamin C supplements may also help prevent and treat respiratory infections.
Get it from foods: Tropical fruits such as oranges, kiwi, guava papaya and lychee, and non-citrus fruits such as plums, cherries, strawberries, currants and dates are full of this nutrient. Dr. Fenster says vegetables that are good sources of vitamin C include cruciferous vegetables such as Brussels sprouts and broccoli, as well as mustard spinach, sweet peppers, chili peppers and kale. Rosehip, parsley and thyme also provide ample dose.
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vitamin A
Vitamin A may help the body fight infections, especially respiratory infections. It is known as the anti-inflammatory vitamin due to its role in improving and strengthening the immune system. Since the body does not produce vitamin A on its own, it must come from the foods you eat or supplements.
Get it from foods: Foods rich in vitamin A include natural cheeses (unprocessed cheeses such as American cheese slices), dairy products such as yogurt, eggs, and fatty fish such as salmon, tuna, anchovies, and herring.
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Vitamin D
Research shows that vitamin D can protect us from colds and flu, which are common in the colder months. Studies have also found that more than 80 percent of Covid-19 patients have vitamin D deficiency. “We get 90% of the vitamin D we need from our skin being exposed to the sun; But during the winter months, we tend to avoid outdoor activities and wear extra clothing even when outside,” says Friedman. So unless you live on a tropical island, you’ll probably need to take vitamin D in the winter.
Get it from foods: Fatty fish such as salmon, sardines, herring and mackerel, red meat, liver and egg yolks are great sources of vitamin D. But since it’s not easy to get enough vitamin D in the winter, supplements are often recommended, Friedman says. Learn more about its benefits, sources and supplements in our Vitamin D guide.
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Vitamin B6
Vitamin B generally refers to a group of eight vitamins (including riboflavin and niacin), but when it comes to immunity, it’s vitamin B6 that needs to be focused on. Vitamin B6, also known as pyridoxine, is responsible for keeping the immune system strong, aiding in the production of white blood cells and T cells (which regulate the immune response), and helping transport oxygen throughout the body. Vitamin B6 deficiencies can lead to decreased antibodies needed to prevent infection.
Get it from foods: Heritage- and pasture-raised pork and poultry provide abundant vitamin B6. Tuna and salmon are also good options. Plant sources include peanuts, soy, chickpeas, leafy greens, oats and bananas.
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Zinc
Zinc is a micronutrient that can help the immune system fight against invading viruses and bacteria. “Zinc is a very popular cold remedy, and extensive research confirms its effectiveness,” says Friedman. In fact, results from 13 randomized placebo-controlled studies show that taking zinc soon after the onset of cold symptoms can significantly reduce both the duration and severity of symptoms.
Studies have also touched on the effectiveness of zinc supplementation in preventing COVID-19 and other respiratory infections. “With so much evidence supporting the immune-boosting power of zinc, it has become one of the most popular supplements sold during the pandemic,” says Friedman.
Get it from foods: Although zinc is common in oysters, crab, lobster, beef, chickpeas, cashews, and beans, it can be difficult to obtain enough zinc to boost the immune system through diet alone when you are sick. In such cases, supplementation in capsule, tablet or lozenge form may be a good idea. “The recommended daily zinc intake is 8 milligrams for women and 11 milligrams for men,” says Friedman.
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Selenium
This lesser-known antioxidant is essential for the activity of almost all arms of the immune system. People deficient in this trace element may have less protection against bacteria, viruses and even cancer. On the other hand, studies show that increased blood selenium levels are associated with increased immune response to flu.
Get it from foods: Brazil nuts are one of the best sources of selenium, but you can also get healthy doses of this nutrient through tuna, halibut, ham, turkey and cottage cheese.
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