As we head into the colder months of the year, we are naturally placed more and more at risk of catching a cold or flu. There’s a number of factors that contribute to this increase in infectivity; Flus and viruses naturally survive longer and remain more potent in colder environments, in addition to having an easier time spreading their infections as we begin to gather inside in closer groups as the temperature drops. While there’s no replacing the first lines of defence including distancing, personal hygiene, and remaining away from others when sick, a well-rounded and nutritious diet can contribute significantly to your body’s immune system – possibly giving it the push over the line it needs to help you resist an infection.
The Meat of the Situation
Something you’ll often see the importance of being touted in a diet is protein. Protein is one of the most important building blocks in your body; a nutrient that is a key component of bone, muscles, cartilage, and skins, while also playing a vital role in the recovery and repair of bodily tissues that fight infections and heal wounds. For such a vital bodily component, it’s luckily easy to come by. You can get your fill of protein from a wide variety of sources, including lean meat, poultry, seafood, eggs, and a range of legumes (Santarpia et al, 2017).
Conveniently, while you’re getting your fill of protein, there’s a good chance you’ll be getting your fill on another vital ingredient your body needs to properly function: zinc. Zinc is a trace mineral, meaning that your body only needs relatively small amounts, but is essential for various enzymes in your body to undertake the reactions to create DNA, grow new cells, help build proteins, and support your immune system (Fischer et al, 2021).
Knowing your As, Bs, Cs, and Es
Vitamins are organic molecules vital to supporting metabolic functions, including cell repair, synthesis, and infection resistance. Especially of note is that your body can’t produce vitamins on its own, so it’s on you to make sure you obtain sufficient quantities of everything you need through your diet. Vitamins A, E, and C are the three that make the most concrete contributions to the wellbeing of your immune system.
Vitamin A is involved in developing and regulating your immune system, largely through its role in maintaining the integrity of surface tissues to present a physical barrier to infection. Vitamin C is an especially powerful antioxidant with a proven track record of reducing the duration and severity of colds, while Vitamin E works to improve the function of the immune system by protecting your body’s individual cells and reducing the oxidative stress that they’re placed under (Godswill et al, 2020). You can easily get your fix of Vitamins A and C through enjoying fresh fruits such as oranges, grapefruits, kiwis and more, while the relatively small amount of Vitamin E you need can be easily obtained through a wide range of seeds, nuts, and oils.
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Cool Blue
It’s 80% of the Earth’s surface, and more than just that, it’s 80% of you too. It’s easy to underestimate the health benefits keeping well hydrated can offer you, but there’s a raft of reasons to keep your water intake high. Water plays a central part in almost all everyday bodily functions, ranging from body temperature regulation, lubricating your joints, delivering nutrients to cells, and ensuring that all your internal organs can continue to function as intended (Ritz & Berrut, 2005). If you can’t quite keep up with the water intake you need to be at your best, you’ll run the risk of causing lethargy, fatigue, and worsening any cold and flu symptoms you might already have.
At the end of the day, it’s still fair to say that there’s no replacement for the first lines of defence against getting sick. Practise distancing yourself from anyone who’s obviously symptomatic, wear a mask in closed-in environments where appropriate, and always remember to wash your hands before touching your eyes or mouth. That doesn’t mean a balanced and nutritional diet can’t support you though; a healthy bedrock of nutrients and minerals could potentially give your immune system the help over the line that it needs to fight off an infection.
