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Immune Support: Vitamin C, Zinc, and Hydration

Looking for ways to boost your immune system? My recommendation would be to practice a food first approach to immune support. Eating vitamin C and zinc containing foods and maintaining adequate hydration can assist with supporting your immune system and might just provide that boost you’re looking for.

Hydration

Staying hydrated is necessary for overall health and well-being. Our bodies depend on water to survive through the following functions:

  • Water circulates vitamins and nutrients throughout the body.
  • Water regulates our body’s temperature.
  • Water lubricates joints.
  • Water flushes out bacteria and waste through elimination via urination, perspiration, and bowel movements.

 

These are only a few highlights of the protective role water plays in the body. Essentially, water keeps us alive. Water is not the only option for maintaining hydration. However, it is my primary recommendation. 

Vitamin C

Many people are aware that vitamin C is a powerful antioxidant and has beneficial effects on the immune system. In fact, many people who do not have an extensive knowledge of supplements somehow manage to keep a bottle of vitamin C in the cabinet. Vitamin C does not store well in the body; therefore, it should be consumed daily through dietary intake or supplementally. Vitamin C is water-soluble and temperature-sensitive. To ensure the health-promoting compound and nutrient content are not diminished, choose the least destructive cooking method. When cooking vitamin C-rich foods, be mindful of the temperature and the duration of the cooking time.

Zinc

Zinc is a trace mineral. It is an essential nutrient needed to facilitate appropriate growth and development, build proteins, create DNA, aid in wound healing, and to support healthy immune function. The Recommended Dietary Allowance (RDA) for zinc is 11 mg a day for men and 8 mg for women aged 19 and older. Though only a small amount is needed, zinc is a vital mineral.

In summary, eat vitamin C and zinc rich foods daily and hydrate consistently throughout the day to support your immune function.

Vitamin C Food Sources

  • Bell peppers
  • Citrus – grapefruit, kiwi, lemon, lime, oranges
  • Cruciferous vegetables -broccoli, Brussels sprouts, cabbage, cauliflower
  • Potatoes – white
  • Strawberries
  • Tomatoes

Zinc Food Sources

  • Whole Grains
  • Fortified breakfast cereals
  • Legumes – beans, chickpeas, lentils
  • Seeds & Nuts
  • Poultry
  • Shellfish – crab, lobster, oyster
  • Beef

Additional information regarding vitamin C and zinc for vegetarians and vegans:

  • Mindfully plan your diet to guarantee the reception of adequate amounts of zinc.
  • To aid in the absorption of iron found in plant foods (non-heme iron), consume vitamin C-containing foods with iron-containing plant foods combined/within the same meal.

References:

  • https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women
  • https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
    https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  • Lee S, Choi Y, Jeong HS, Lee J, Sung J. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Sci Biotechnol. 2017;27(2):333-342. Published 2017 Dec 12. doi:10.1007/s10068-017-0281-1
  • Saunders AV, Craig WJ, Baines SK. Zinc and vegetarian diets. Med J Aust. 2013 Aug 19;199(S4):S17-21. doi: 10.5694/mja11.11493. PMID: 25369924.

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