create vitamin C on our own, it’s essential to get it through our diets with green vegetables like broccoli, citrus fruits, sweet potatoes, and strawberries). Of course, supplements are a great source as well.
The recommended daily amount of vitamin C for men is 90 mg and for women is 75 mg.
3. Vitamin D
This is a fan favorite among physicians when advising patients to help strengthen their bones, as it helps our bodies absorb calcium easier. Recent developments have also found that vitamin D helps support our immune response, meaning a deficiency could lead to increased susceptibility to sickness. Diet and the sun are usually our main sources of daily vitamin D intake, so during the gloomy winter months, it’s essential to add supplements to our daily routines.
The recommended daily amount of vitamin D for adults between the ages of 19 and 70 is 600 IU with a target of Vitamin D (25(OH)D) levels of at least 30 ng/mL.
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4. Zinc
This essential mineral helps the body’s immune system fight off viruses and bacteria—making it a true champion during the cold season. Zinc has also been found to help with acne, which can affect our self-esteem if not under control.
“Zinc has been shown in studies to be effective in preventing and reducing cold symptoms,” says registered dietitian LeeAnn Weintraub in an interview with CardiffSportsNutrition.com. “It helps prevent viruses from adhering to cell walls in the nasal passage and is involved in antibody production, an important immune system process.” If you aren’t already taking zinc and you feel like you’re getting sick, Weintraub says to start taking zinc supplements right away to “feel better sooner.”
The recommended daily amount of zinc for men is 11 mg and for women is 8 mg.
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5. Probiotic supplements
These supplements help balance out the good bacteria in our guts, thus supporting our immune system in fighting off illness.
Since winter is the cold & flu season and can also exacerbate COVID-19 symptoms, it’s high time to strengthen your immunity system with good bacteria. Probiotics have been found to help replenish the good gut bacteria and alleviate stomach troubles.
