Eating for winter health

Over the past week, I’ve been fending off what feels like one massive illness after the other, from cold to flu to a possible stomach infection. Sometime on Saturday I had a very definitive “enough already” moment, and decided that this whole “sick” process needed to be sped along–and out the door. What, specifically, could I feed my body to help it shake this ailment, and be best prepared to fight off anything new? I had a sense of what I could be trying, but I found myself wondering whether foods like chicken soup or orange juice actually did anything beyond making me feel proactive? Here, the six scientifically sound winter health boosters I’m working into my diet, along with some good in-season sources.

Vitamin C: Scientists have yet to prove that it can help you avoid getting sick altogether, but a number of studies have shown that taking vitamin C may reduce cold symptoms and duration by around 20 percent. Moreover, it’s essential for building collagen, which works to keep our organs and tissues strong (one great byproduct is radiant skin). Oranges–which reach peak ripeness right around now–are already a known go-to, so I’m going to add cranberries and pomegranate to the list. Squashes (which, incidentally, taste great with pomegranate seeds), sweet potatoes, and carrots are also high in the nutrient, and easy to work into something like a hearty stew.

Probiotics: Probiotics build up the amount of good bacteria in your intestines. Not only can this benefit you in winter months by improving your disease-fighting arsenal, it also promotes energy by making you digest and absorb nutrients quickly and efficiently. Look for probiotics in yogurts, or other fermented foods such as kim chee or sauerkraut.

Zinc: In terms of natural health-boosters, it’s tough to top zinc. It increases your body’s production of infection-fighting white blood cells, and has been shown to help decrease the duration of illness. Numerous studies have determined that when taken early in a cold or flu, zinc can keep the virus from replicating and alleviate some symptoms by 50 to 74 percent. The fact that it’s been found to improve mood and energy, as well as function in appetite control might just make it the perfect all-rounder for the season. You can get it in meats, oysters (which are in high season right now), legumes, nuts, and yogurt.

Chicken soup: A widely cited University of Nebraska study actually delved deep on this one. Turns out a yet-to-be-identified ingredient in chicken soup seems to inhibit histamines, easing upper respiratory symptoms in colds. While even canned soup is believed to produce similar results, the Nebraska researchers have, in fact, posted the recipe they tested.

Vitamin A: I could have used this early last week–research shows that this fat-soluble vitamin helps ward off infections, especially in the respiratory tract. It’s also good for skin, hair, and nails, which tend to dull when we’re sick and the body’s resources are directed elsewhere. In addition to squashes (and other yellow or orange fruits and vegetables), you can find it in broccoli and eggs.

Vitamin D: Critical to everything from bone health to weight maintenance, vitamin D is tough to get in winter because it’s mostly light-derived. Not only are we spending more time inside, but also because the way the earth is tilted, there’s actually less of it to absorb. It’s pretty tough to get vitamin D from food–your best bets are fish like salmon and tuna, liver, or fortified milk and juice. To be on the safe side, try a supplement of 1000-2000 IDU daily.