Nutrition and your immune health

Fall is in full swing and that means we are also entering cold and flu season. At this time of year, certain foods are especially important to incorporate into our routine in order to help keep the body’s immune system going strong as cold and flu germs start to circulate.

We know that eating a variety of vegetables and fruit is beneficial for our overall health, but did you know that these foods are especially important for our immune system? They’re full of antioxidants like vitamin C that can help maintain our immune health year-round. Not only are citrus fruits a great source of vitamin C but so are red, yellow and orange bell peppers. Vitamin A, found in orange vegetables such as sweet potato and carrots, and B vitamins, found in leafy greens as well as winter squash, are also great to help sustain good immunity. As outlined in the new Canada’s Food Guide, a good rule of thumb is fill half your plate with a variety of fruits and vegetables. Don’t be afraid to try something new! Variety is key to getting a wide range of vitamins and minerals.

Protein-rich foods such as fish, beef, eggs, beans, nuts and seeds all also contain zinc, which is an important mineral for immune health. Protein is also important to help build and repair body tissues and antibodies! Nuts and seeds also contain vitamin E, which is an antioxidant that helps maintain good health much like vitamin C. In terms of the healthy plate, these types of protein-rich foods should be included in all meals, making up about a quarter of your plate.

Lastly, try incorporating more probiotic foods into your diet. These foods, such as kefir, sauerkraut or a probiotic yogurt, can help strengthen the immune system and are also sources of protein and calcium. Try adding some kefir to your smoothies or incorporating yogurt into a delicious parfait for a filling snack. You could also take a probiotic supplement but be sure to speak to your pharmacist or doctor when choosing a supplement.

Make this delicious recipe for your next family dinner! This oven-roasted Brussels sprouts recipe is a great side dish for any roast dinner and would also help to make up half your plate with veggies (note, you can substitute the fresh Brussels sprouts with PC frozen ones to make the dish even easier to prepare). The walnuts add a great nutty flavour and crunch to the dish. This recipe could also work with roasted butternut squash instead of the Brussels sprouts.

Lastly, don’t forget to get plenty of rest, wash your hands as often as you can and talk to your doctor or pharmacist about getting the flu shot, which is available now in Nova Scotia. Our pharmacists at Atlantic Superstore will be happy to answer your questions!

Terry Daley is a Registered Dietitian with Atlantic Superstore in New Glasgow. Do you have a nutrition health goal in mind? The Atlantic Superstore dietitian team can coach you to success! Set up a personalized appointment at bookadietitian.ca or email us for more information at dietitian@loblaw.ca. Dietitian services are also available for schools, business and community groups.