As we move into the winter months here in Minnesota, we prepare for colder days and winter storms by stocking our shelves and cupboards. But food costs are rising and budgets are getting tighter, so we need to give priority to the foods that are essential for sustaining health. Higher gasoline prices also affect the budget and may mean fewer trips to the grocery store. Many rural food pantries across southern Minnesota have reduced access or closed entirely as their resources have been restricted.
Beginning in November, colds and flu increase steadily across the country. This yearly cycle has become so routine that many people expect to get sick and treat it as unavoidable. But each of us also has a remarkable immune system, the built-in defense process that keeps us alive by constantly guarding against germs and invaders. We should understand how it works and how to support it.
White blood cells are the “troops” on the front line of your immune system. Just as the military has different branches, there are many types of white blood cells, and each has a specific job. And like our service members, these cells need food to keep doing their jobs well. When key nutrients run short, the cells can’t perform at their best. To keep your front line”troops” in top condition this winter, make sure they are getting what they need.
Three nutrients to prioritize
Vitamin C helps white blood cells eliminate bacteria and germs, and it is one of the least expensive vitamins on the market. Good food sources include bell peppers, broccoli, kiwi, whole oranges, and strawberries. I recommend whole oranges over orange juice because of the juice’s high sugar content.
Vitamin D is a fat-soluble vitamin essential for balanced cell activity. It can enter the nucleus of a cell and help turn important processes on and off. Food sources include cod liver oil, goose liver, salmon, sardines, and whole eggs. I prefer these whole foods to fortified products. Vitamin D is especially important for Minnesotans during the winter months with limited sunshine. You can find more resources at www.grassrootshealth.net.
Zinc is an essential mineral for a strong immune system, and it is also needed to build the proteins that fight bacteria. The best food sources are beef, lamb, lentils, pepitas (pumpkin seeds), and cashews. If you don’t eat these foods regularly, a 15 mg zinc tablet per day is another option.
Go easy on the sweets
Sugar is known as an energy source, but it doesn’t help immune cells get more work done. A 1973 study observed that white blood cells exposed to glucose slowed down and stayed sluggish for up to five hours. As you move into the holiday season, pay attention to how often you are having treats and how your body responds. A glass of water will do more for your immune system than another candy.
You only get one body in this lifetime. Make sure you take good care of it and do not wear it out sooner than necessary.
As a nutrition specialist, I can help you learn how to strengthen your immune system using the whole foods and vitamins your body needs. Finding the resources for true health can be located right in your local grocery store. Contact me to discuss your health goals for the coming year. A free Strategy Call is available for you to ask your questions and begin to get some answers. Nutrition is designed for healing. Contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
