It's that time of year again - Cold & Flu Season!!! 🤧

An anti-oxidant rich, nutrient-dense meal plan can support a healthy immune system. The immune system relies on many nutrients to do its job - a wide variety of vitamins, minerals and antioxidants are essential!

Check out the 5 key nutrients below to help keep you healthy this cold & flu season. 👇
Stay healthy!❤️

5 key nutrients…

Please note the underlined links throughout this blog for additional resources.

Vitamin C

Vitamin C is an essential micronutrient that supports various cellular functions of our immune system. A lack of vitamin C can make you more prone to getting sick. Aim for an average of 500 mg per day of vitamin C from whole food sources like strawberries, cauliflower, red bell peppers, mango, and grapefruit.

Zinc

Zinc is an essential mineral critical for immune function. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources from whole grains, legumes, nuts, seeds, and meat.

Vitamin A

Vitamin A is a fat-soluble antioxidant involved in the cellular immune response and provides enhanced defense against multiple infectious diseases. Include vitamin A sources like sweet potato, mango, bell peppers, and dark leafy greens like kale. These foods are paired with healthy fats to increase vitamin A absorption.

Selenium

Selenium is an essential mineral that is required for the function of almost every arm of the immune system. Aim for 70 mcg of selenium by incorporating food sources such as sardines, eggs, beef, and oats.

Vitamin E

Vitamin E is a powerful antioxidant that helps the body fight off infection. Diets high in vitamin E improve cellular immunity by protecting against cell damage. Sources of vitamin E include almond and peanut butter, avocado, and sardines.