Naturally boost your immune system this winter

Old Man Winter has arrived with a bad attitude in tow. The winter chill is sweeping across the country—and it’s bringing with it another season of sneezing, coughing, colds and flus. Adults average two to four colds a year and children endure six to eight, to say nothing of the real villain—the flu. CDC Weekly Summary Update for the U.S.

Most of us will head out to get our annual flu shot, which reduces the odds of getting the flu by 70 to 90 percent. But we can still give our body’s natural boosts to make them even stronger, which will be especially important this winter.

Vitamins and minerals

The immune system relies on vitamins and minerals, so eating a balanced, healthy diet is a great start. But what if your diet is lacking certain micronutrients that you need?

• Zinc is a trace element that’s crucial for the cells of the immune system, and zinc deficiency affects the ability of T cells and other immune cells to function as they should. A 2013 Cochrane Review of 17 studies found that taking zinc supplements within 24 hours of the onset of symptoms reduces the duration of common cold symptoms in healthy people. But be careful—while it’s important to have sufficient zinc in your diet (15–25 mg per day), too much zinc can actually inhibit the function of the immune system.

• Studies suggest that selenium, a mineral with antioxidant properties, helps the immune system work properly. Short-term supplementation with selenium boosts immune cell response to foreign antigens. A study from researchers in France revealed that low doses of zinc and selenium provide significant improvement in elderly patients by increasing their immune system’s response.

• Can vitamin D boost your immune system to fight the cold and flu? Two different studies may hold the answer. A randomized, controlled trial of Japanese schoolchildren suggests that vitamin D supplementation during the winter may reduce the incidence of influenza A, especially in schoolchildren. And researchers from Massachusetts General Hospital found that adults with low vitamin D levels are more likely to report having a cough, cold or upper respiratory tract infection.

Foods that boost your immune system

Garlic has been the subject of several studies due to its benefits in controlling infections from bacteria and viruses. One clove of garlic, with over 100 biologically active components, can wipe out bacteria and infection, making it one of the best natural immune-system boosters.

Other foods can give your immune system a boost, too. Shiitake mushrooms, cruciferous vegetables like broccoli and cauliflower, ginger tea, elderberry tea and astragalus, a group of plants in the legume family, are all immune-system-friendly foods.

This winter remember that a flu shot isn’t the only way to keep you and your family healthy. These natural immune-system boosters will give you an upper hand and keep you going strong all winter long.