Foods & Supplements To Help Boost Your Immune System
Recently, it was colder in Chicago than it was in Antarctica. The winter this year is brutal. I wrote about great foods to keep you warm in cold weather, and I had a few requests to talk about some of the other ways in which diet and supplements can help your body around this time of year - by supporting your immune system. So I wanted to run through my top seven foods to boost your immune system in winter.
Zinc
Zinc is really important in keeping your immune system fighting. It's a mineral that is directly involved in the process to fight against infection. Making sure that you have enough zinc is a surefire way to push back against the onslaught of coughs and colds this time of year. Try using zinc supplements once a day.
Bone Broth
Bone broth is one of the latest trends in the world of nutrition and health - but it's nothing new! Every time I got sick, my Dad used to make me his famous chicken noodle soup. He called it “Jewish Penicillin”. There are numerous theories as to why this tried and tested method works. Some say it’s the heat that loosens up the mucus in your lungs, others say its something to do with the spices. Either way, its a highly nutritious source of energy, and great when the weather turns cold.
Garlic
I’m a garlic fiend. Whenever a recipe calls for garlic, I double the amount needed - it's worth the bad breath. Garlic has compounds that can assist the immune system when fighting germs. When garlic is crushed, it produces allicin, which can help the body respond to viruses. So don’t feel guilty about laying the garlic on thick next time you are cooking.
Mushroom Complex
The fermented mushroom complex is a supplement that can really help out your immune system. I use the capsules, and take one every day. The complex contains seven mycelium species including Turkey Tail, Maitake, and Shitake - all of which have been shown to promote an active immune system. Tim Ferris is one of the most widely known proponents of mushroom additives and swears by the Four Sigmatic tea and coffee drinks.
Probiotics
A lot of coughs and colds are caused by bacteria. So how can adding more bacteria be good for you? There are actually millions of different types of bacteria - and most aren’t harmful. Probiotics are “good” bacteria that can help balance out the “bad” bacteria. Probiotics can be found in fermented food like yogurt or Kimchi. Alternatively, you can take probiotics as a supplement to ensure you are getting all the helpful bacteria your body needs every day.
Vitamin B12
This one is especially for any people on a plant-based diet. Vitamin b12 is often lost when people cut out dairy or meat from their meals - but its essential to maintaining a strong immune system and plays an important role in white blood cell production. Consider taking a vitamin b12 supplement, especially if you are vegan or eating more plant-based meals.
Echinacea
Adding echinacea into your diet can be a great way of supporting the immune system. Studies show that adding taking extracts of echinacea can boost the number of white blood cells and help prevent colds. I have a box of echinacea tea from Yogi teas around the house this time of year, and regularly brew a hot cup, switching it out with coffee or other teas.
These 7 additions to your diet can really make a difference when it comes to boosting your immune system and helping fight off colds this time of year. I also wanted to touch briefly on vitamin C. Its a classic supplement that people often recommend, and you should definitely ensure you are getting enough - but don’t go crazy with it. As with most supplements, if you take too much the body can’t absorb the excess, and you end up peeing most of it out.
I would love to know how you fight off colds and help your body respond to the cold weather! Send me an email or message me on Twitter if you have any really great additions to this page. And stay warm!
Jon Straub is a life coach based in NYC. He is on a mission to change entrepreneurs’ attitude towards health, wellness, and happiness – the most important productivity tools we have.