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The much-dreaded cold and flu season is upon us. With the added threat ofCOVID-19, it’s more important than ever to keep your body’s natural defenses strong. While no food or supplement can prevent or cure this coronavirus—or any cold or virus for that matter—along with basics like proper hand-washing (and gettingvaccinated, of course), “a well-balanced diet allows your immune system to be the best version of itself,” says Kris Sollid, RD, senior director of nutrition communications at the International Food Information Council.
How can you bolster your defenses against germs or viruses? Let’s look at five nutrients and foods that can support your immunity, in addition to washing your hands, take a multivitamin and try to get enough sleep, too.
1. Leafy Greens
Leafy greens like bok choy, kale and spinach are rich in magnesium, which has been shown to play a role in how the body handlesinflammation. In fact, ananalysisof dietary data from more than 5,000 adults found that those who didn’t take in the recommended amount of magnesium were more likely to have elevated levels of C-reactive protein, a marker of chronic low-grade inflammation. That’s important because this type of chronic inflammation can make it harder for your immune system to do it’s job, says Taylor Wallace, Ph.D., an adjunct professor of nutrition at George Mason University in Fairfax, Virginia. Yet more than half of Americans don’t get enoughmagnesiumin their diets. A half cup of cooked spinach gives you about 20% of the recommended Daily Value of 420 mg. Other good sources include legumes, nuts, seeds and whole grains.
Must try:Healthy Greens Recipes
2. Vitamin D
Having adequate blood levels of vitamin D could help ward off colds and flu. A meta-analysis of randomized controlled trials publishedin the journalBMJfound that participants deficient in this “sunshine vitamin” who took vitamin-D supplements daily or weekly had significantly fewer upper respiratory tract infections than those who didn’t. In many parts of the U.S., the sun doesn’t get high enough in the sky in winter for sufficient rays to reach your skin and spur your body to produce vitamin D. You may want to discuss your vitamin D levels and supplementation with your doctor. But you can also get this immune-supporting vitamin from foods like fatty fish, wild or UV-exposed mushrooms and vitamin-D fortified milk, orange juice and cereal.
Must try:Recipes to Get More Vitamin D
3. Probiotics
Let this one marinate: a growing body of research suggests that your gut bacteria directly impactimmune function. One study published inCell Researchsuggests that the good bugs found in fermented foods like yogurt, kefir, kimchi, sauerkraut and tempeh can help fight viral diseases like the flu—and bolster your defenses against future infections. That’s because fermented foods offer double the gut benefits, says Wallace: they contain probiotics, enriching your gut with more beneficial bacteria, and they act asprebioticsthat feed that bacteria and help it flourish.
Must try:7-DayGut Healthy Diet Plan: 1,200 Calories
4. The Mediterranean Diet
Must try:Easy Mediterranean Diet Plan for Beginners
5. Chicken Soup
It turns out there is something tochicken soupafter all. In one study, hot chicken soup was more effective than hot or cold water at making noses run—a good thing since nasal secretions help rid the body of pathogenic viruses and bacteria. Like any hot liquid, soup also helps you to stay hydrated and raises the temperature of the airways, both of which are important for loosening secretions. Adding a few hot chiles to thisChicken Noodle Soup with Dillrecipe might help loosen things up even more.
Read More:Top 5 Vitamins and Minerals for Immunity
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