Flue Season Supplements

The onset of spring coincides suddenly with the start of flu season. The health of our immune system is the strongest defense against influenza illness. Nutritional strategies that are focused on reducing oxidative stress and inflammation may strengthen the immune system (1). In order to facilitate this nutritional fortification, vitamins might be very important.

It's An Instinct

The gut microbiota supports a healthy immune system. Through the use of short-chain fatty acids (SCAAs), it is the foundation of our physical wellness. In the gut, millions of bacteria work together to separate the bad from the healthy. It should be a top focus since the gut microbiota makes about 70% of our immune system (2). How might we best nurture it?

Prebiotic and probiotic foods

A powerful ingredient that may stop virus proliferation is fiber. Being a prebiotic, it generates the SCAAs needed to support and populate the microbiota. Additionally, they include phytochemicals like polyphenols and carotenoids that support microbes that fight inflammation. For the last ten years, research has shown the importance of fiber in the battle against influenza. The extensive list of prebiotic foods also includes whole grains, nuts, legumes, fruits, and vegetables.

Probiotics maintain the health of the microorganisms that prebiotics generate. By protecting the immune system's first line of defense, probiotics lessen respiratory infections. It was shown to be particularly efficient in warding off influenza in the lungs. Strong probiotic options include fat-free yogurt, sourdough, apple cider vinegar, kefir, and miso.

Important Micronutrients

Polyunsaturated fats included in omega-3 fatty acids increase the variety of intestinal microorganisms (4). Anti-inflammatory responses to viruses are brought on by gut diversity. Additionally oxygenating metabolites, omega-3 fatty acids reduce oxidative stress. The most prominent sources of omega-3 are fish and shellfish, but they may also be found in foods high in healthy fats including seeds, avocados, and edamame.

A vitamin

The microbiota is shielded by vitamin A-produced healthy mucus in the digestive and respiratory systems. Many nations with historically low meat consumption levels lack iron and vitamin A. Thankfully, foods that don't include meat—like sweet potatoes, carrots, and leafy greens—are also excellent providers of vitamin A.

C vitamin

Vitamin C supports respiratory health while also reducing the severity of diseases. Since humans cannot create vitamin C on our own, viral diseases often target the vitamin in our bodies. In times of sickness, it's important to maintain increased vitamin C levels. Fruits and vegetables, which are wonderful prebiotics, are the foods with the highest vitamin C content. Oranges, bell peppers, lemons, and broccoli are a few examples of such foods.

Nutrition D

Since the COVID-19 epidemic began, vitamin D has attracted attention. Along with enhancing mental health, it helps general bone, muscle, skin, and gastrointestinal health. People are unable to absorb vitamin D from the sun during the winter. Considering that half of the world's population currently has vitamin D deficiency, it is even more crucial to increase vitamin D intake.

Its function in warding off viral infections involves cytokine control. Vitamin D replaces pro-inflammatory cytokines with anti-inflammatory ones to prevent the spread of viruses caused by these. The effects of vitamin D on influenza and COVID-19 have been studied extensively over the last two years, and these results have become more and more clear. Although it is not the Holy Grail solution to autoimmunity, it shouldn't be disregarded for bettering general health.

Zinc

Zinc has antiviral properties even though it is a mineral and not a vitamin. It promotes the function of the cell barrier, particularly in the lungs. It lessens the effect of a virus on protein synthesis. Zinc joins vitamin D as the first line of defense against viral attacks on protein molecules. Immune cell dysfunction may result from a zinc shortage (6). Zinc may be found in high-protein animal foods like oysters and red meat. Compared to animal sources, foods high in fiber such as tofu, seeds, legumes, and oats also contain zinc.

Conclusion

Every fifteen minutes, the gut microbiota goes through a fresh regeneration. It is never too late to provide your stomach the right nutrients and strengthen your immune system. It is important to prioritize avoiding added sugars and processed meals. Your immune system will be strengthened by a diet rich in antioxidants, fiber, and healthy fats. Supplements may complete the list of nutritious options by covering all the bases for maintaining adequate vitamin levels.