As we head into winter and spend more time indoors, conditions become ideal for cold and flu season. That’s why it’s essential to give our bodies the nutrients needed to keep the immune system strong.
Several core nutrients play key roles in supporting immune function, including vitamins C and D, zinc, elderberry, selenium, omega-3 and probiotics. Here’s how each one contributes to a healthy immune response.
Vitamin C
While vitamin C doesn’t prevent the common cold, it does help protect the body from free radicals that can weaken immune defenses. Because our bodies can’t produce vitamin C, we must get it from foods like citrus fruits, berries, tomatoes, melons, and many vegetables including peppers, leafy greens, cruciferous vegetables, root vegetables, and winter squash.
Vitamin D
Vitamin D levels often drop at this time of year as sunlight exposure decreases. Still, this is when we need it most. Research shows that adequate vitamin D may help reduce the risk of acute respiratory infections and supports balanced immune function throughout winter.
Zinc
Zinc’s role in immunity became clear in the 1960s when deficiencies were first identified. Since then, research has shown that zinc supports immune cell development, reduces oxidative stress, and serves as a cofactor for enzymes essential for immune responses.
Elderberry
Black elderberries are naturally rich in antioxidants, especially vitamin C. Emerging evidence suggests elderberry may help reduce the severity and duration of upper-respiratory symptoms, making it a popular seasonal support.
Selenium
Selenium is an essential mineral that plays a critical role in defending against pathogens. It supports free-radical-fighting enzymes like glutathione peroxidase, promotes healthy immune responses, aids in antibody production, and helps maintain a strong intestinal barrier.
Probiotics
More than 70% of your immune cells reside in the gut, making the microbiome a key player in immunity. Maintaining microbial balance can significantly support immune function, and promising research suggests certain probiotics may reduce the frequency of colds and flu.
Omega-3 Fatty Acids
Known for their heart and brain benefits, omega-3 fatty acids also support immune health. Some research indicates they may help improve the body’s immune response by promoting balanced inflammation.
While we can’t avoid cold and flu season entirely, we can give our bodies a fighting chance. Eating a nutrient-dense diet and supplementing where needed can help strengthen your defenses and prepare you for the months ahead.
These statements have not been evaluated by the Food and Drug Administration.
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