Statistics show that respiratory diseases are rising rapidly in the U.S. with more than 20,000 people hospitalized in recent weeks with influenza. Experts predict the incidence of the flu and other respiratory diseases to peak sometime in January or February.
Colder weather and indoor gatherings have accelerated the transmission of these ilnesses, but research shows you can boost your immunity and overall health by taking specific nutrients daily, according to the New York Post. Always check with your healthcare practitioner before taking new supplements.
Vitamin C. This is the most obvious choice of vitamin to take regularly during winter to boost immunity. Vitamin C helps protect cells and keep them healthy and maintains healthy skin, blood vessels, bones, and cartilage. It’s recommended to get at least 40 milligrams (mg) daily for people ages 19 to 64, mainly from food sources such as citrus fruit and bananas. Supplements up to 1,000 mg should be safe for most people.
Vitamin D. Essential for immune support, vitamin D may also reduce the risk of autoimmune diseases such as asthma, and rheumatoid arthritis. Vitamin D helps the body absorb calcium, making it necessary for healthy bones. The vitamin has anti-inflammatory, antioxidant, and neuroprotective properties that support immune health. The amount of vitamin D produced by your skin varies during the year and could be lower in winter months. While it’s not naturally found in foods, you can up your intake by eating fortified milk, fortified cereal, and fatty fish. The Recommended Daily Allowance (RDA) of this vitamin is 600 International Units (IU) for adults 19 years and older, and the RDA increases to 800 IU for those over the age of 70. However, the American Heart Association recently suggested that the RDA of vitamin D might be too low to reach optimal levels for people with heart problems.
Vitamin B6. According to Medline Plus, vitamin B6 helps the body make antibodies to fight viruses, infections and other diseases, It’s found in tuna and salmon, bananas, legumes such as dried beans, beef and pork, nuts, poultry, whole grains and fortified cereals and chickpeas. Lack of vitamin B6 is linked to depression, with reduced energy and fatigue during the winter months, says the Post. The RDA for B6 is 1.3 mg for adults 50 years and younger, and after the age of 50, it is 1.5 mg for women and 1.7 mg for men.
Zinc. Zinc helps boost the body’s natural defenses especially during seasonal fluctuations. It helps boost the immune system and metabolic function as well as accelerating wound healing, along with potentially reducing the risk of certain age-related diseases, says Healthline. Good food sources include shellfish, meat, poultry, and dairy. The RDA is 11 mg for men and 8 mg for women.
Omega-3. Omega-3 fatty acids are vital during cold and dry months to keep the skin moisturized. It’s important to get enough of this healthy fat from food and supplements since the body cannot produce enough on its own. Fish is the best source of omega-3, and the American Heart Association recommends that people with no history of heart disease consume at least two servings of fish every week. For people who don’t eat fish, you can also get omega-3 from seeds and nuts. Most experts recommend a daily minimum of 250 to 500 mg of omega-3 containing both EPA and DHA, the most useful types of omega-3 fats, for optimal health.