written by
Brooke Whitman-Roberts
Wellness Manager
As winter looms and the festive spirit begins to build, there’s a few less delightful guests planning their seasonal visit: the pesky cold and flu viruses. There’s no surefire way to prevent a cold or flu from happening, but with a little help from nature and its bountiful pharmacy in the form of foods and herbal supplements, we can be better prepared to help boost our immune system, ease symptoms and recover quickly.
Our first defense is keeping ourselves fueled with a diet rich in fruits, vegetables, lean proteins and whole grains. Along with some additional lifestyle steps, such as getting sufficient quality sleep and practicing good hygiene, herbal supplements may also help give your body the boost it needs this cold and flu season.
Let’s look at some staples to have in your cupboard:
- Echinacea offers potent antiviral properties for prevention of upper respiratory infections. Studies show that it might stimulate the immune system to more effectively fight infection, and it might slightly reduce your chances of catching a cold and possibly shorten the length of it too.
- Mushrooms, especially varieties like shiitake, turkey tail, and reishi, have long been known in traditional medicine for their immune-boosting properties. They contain beta-glucans which can enhance the body’s immune response. When it comes to using mushrooms in cooking, explore beyond the well-known button mushrooms, and try shiitake, maitake, reishi, oyster, and even lion’s mane. Incorporate them into your soups, salads, and main dishes for an earthy flavour and immune support.
- Elderberry is a popular herbal medicine known for its antioxidant properties. These properties can assist with regulating immune system defenses by potentially reducing the risk of getting sick, and possibly reducing the severity of your symptoms. You can find Elderberry syrup from BC in your wellness department.
- Vitamin D plays an instrumental role in modulating the immune system. Adequate vitamin D aids in the function of immune cells that protect our body against pathogens, may help lessen the severity of infections and possibly even prevent them. While sunlight is the best source, in our diet, fatty fish, like salmon, mackerel, and sardines are rich in vitamin D. Other sources include fortified dairy products, egg yolks, and beef liver.
- Zinc is a mineral that plays many important roles in the body, including immune function. It is found to interfere with the process that certain cold viruses use to multiply. As a result, taking zinc lozenges or syrup within 24 hours of the onset of a cold may reduce the duration of the illness. However, it’s important to note that high doses of zinc can cause side effects so always speak to a health professional.Zinc tends to be better absorbed from foods such as beef, seafood (oysters) and eggs, but it’s also found in plant-based sources, including wheat germ, beans, nuts and tofu.
- Vitamin C, a potent antioxidant, plays a critical role in enhancing immune function. Regular consumption can help in reducing the duration and severity of cold symptoms. Further, evidence suggests that vitamin C may help modulate and resolve inflammation, fight infections, and promote tissue healing. Citrus fruits such as oranges, lemons, and grapefruits are classic sources of Vitamin C. Other top sources include bell peppers, strawberries, kiwi, guava, and papaya.
- Quercetin is a natural compound that helps combat free radical damage, thereby helping in the maintenance of overall health and well-being. It is a plant flavonoid that helps support a prompt immune response to common colds and other upper respiratory infections. Found in numerous fruits, vegetables, and grains, particularly apples, kale, cherry tomatoes, broccoli, blueberries, capers and onions.
- Greens powders are typically made from dehydrated, ground-up vegetables and herbs, providing a concentrated source of vitamins, minerals, and antioxidants. They can help bridge the gap between what you eat and what you should be eating, potentially bolstering your immune defenses. Instead of or alongside the supplement, focus on including a variety of green leafy vegetables in your diet. Spinach, kale, Swiss chard, collard greens, and broccoli are excellent choices. The broader the variety, the better the range of nutrients.
- Probiotics are beneficial bacteria that inhabit our gut. A healthy gut microbiome plays an integral role in our overall immune function. Supplementing with probiotics can help keep our gut in balance, potentially warding off infections. Fermented foods are natural sources of probiotics. Incorporate foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha into your diet. Not only are they flavourful but they also support gut health.
- Omega-3 Fatty Acids also play a critical role in immune health. They work by enhancing the functions of immune B cells, leading to a robust immune response. Moreover, Omega-3s have potent anti-inflammatory properties that can help regulate the immune system, particularly for individuals with immune-related conditions. Many people choose to increase their Omega-3 intake through fish oil supplements, enhancing their diet’s balance.
While supplements cannot guarantee you will not catch the dreaded flu, they can provide certain immune-boosting functions that could help you fend off sickness this cold and flu season.
Whether you take supplements or not, one thing is for sure, enhancing your diet with immune-boosting foods will have a positive affect on your immune function. So go ahead and load up on whole foods, rich in these beneficial compounds to support your overall health.
Recommended products from your Co-op:
A.Vogel – Echinaforce Cold + Flu products
Elderberry Grove – Elderberry Syrup
Harmonic Arts – Tinctures + Syrups
New Earth Organics – Medicinal Mushroom Powders
Enerex – Greens
Flora – Probiotics
Flora – Udo’s Oil 3-6-9 Blend
Freshfield – Omega-3 Algae
Host Defense – Medicinal Mushroom Powders
Sisu – Ester C
MyKind Organics – Food Sourced Supplements
Natural Factors – Vitamin K2 + D3 + A, Quercetin Complex. Vitamin D, Chlorella, + Spirulina
Notdic Naturals – Cod Liver Oil
New Roots – Wild Omega 3, Omega 3/6/7/9, + Probiotics
For more support, stop by your Wellness Department and speak with our knowledgeable team.
