By Marcey Klein BS, CNC
There are several things we can do to strengthen our immune system in preparation for the cold and flu season. First and foremost, new studies have found that vitamin D is crucial in immune system function, so much so that low levels are correlated with an increase in cancers, arthritis, upper respiratory infections, and autoimmune conditions. Vitamin D is crucial in helping our T cells (one of our main immune cells) mature in the thymus gland. Vitamin D is manufactured from UVB rays from the sun in the body, and is in organ meats, some in egg yolks, butter, and cod liver oil. However, deficiency is very common this time of year, as the rays that we need for us to produce this vitamin only occur in the morning, are weaker the further we are from the equator, and it’s really too cold to go outside and soak them up. I take 5000 iu of vit D year-round, which has shown to be a safe amount as an insurance policy for my health. Vitamin D is very reasonably priced and has also shown to be important for heart health, bone strength, mood, pain reduction, and blood sugar control.
The mineral, selenium, is a powerful immune enhancer, antioxidant, cancer preventer, and is essential for thyroid health. If your body has enough selenium, the influenza (flu) virus has a harder time spreading in the body. We can get selenium in mushrooms, Brazil nuts, seafood, and nutritional yeast. Selenium is also very reasonably priced as a supplement, 200 mcg is recommended.
Citrus foods provide good nutrition for our immune systems, cancer prevention, and liver detoxification. The vitamin C with the bioflavonoids in the rind provides the building blocks to collagen, which strengthens the body’s overall structure. I like to eat citrus foods several times a week, but I also take a minimum of 1000 mg of vit C daily because this antioxidant also helps strengthen the cardiovascular system and protects eyes, skin, and cells from free radical damage.
Making sure to get enough protein is also important, as the immune system uses proteins to build, maintain, and repair itself. The way to figure out your protein needs is to divide your weight by 2.2 (to get into kilograms) then multiply by .8. High quality eggs, seafood, tofu, tempeh, meats, beans, and protein drinks are good sources of protein.
Elderberry syrup is not only delicious, it also strengthens the immune system with its high content of antioxidants, vit C, vit A, quercetin, and complex sugars that protect our cells from viral attacks. It’s super easy to make a syrup with the dried berries (which we do sell in our bulk herb section at Wild Roots). Use 3 ounces (⅔ C) dried elderberries, 3.5 C water, 2 tbsp ginger (anti- inflammatory), 1 tsp cinnamon (antibacterial), 1 C raw honey. Add everything but honey to pot and simmer for 45 min, then strain. Once room temp, add the honey. Store in the fridge and take a tsp a day to strengthen your immune system.
Keep eating healthy, nutrient dense foods, especially winter squashes this time of year, as they help strengthen our digestive system. Good fats in avocados, nuts, seeds, and olive oils will support our mucus membranes and cells. And teas and soups with warming spices like ginger, garlic, and turmeric help with detoxification, circulation, and reducing inflammation. Stay warm and bundled and try not to let the cold and dampness get a foothold in the first place. And stop by to Wild Roots in Boulder Creek if you have any questions or concerns, otherwise, be well!