Cold Season Superstars: Immune Boosting Magic of Vitamins C, D and Zinc

Written and provided by CBIZ

As cold and flu season takes hold, staying healthy requires both smart habits and

proactive care. Simple actions like washing your hands frequently, covering your

mouth and nose when sneezing or coughing, staying home if you’re feeling

unwell, and keeping up with vaccinations can go a long way in preventing illness.

Pairing these measures with building and maintaining a strong immune system is

your best defense.

This is where nutrition comes into play. Vitamins and minerals are essential for

keeping your body functioning at its best, and some — like vitamins C and D and

zinc — are particularly powerful immune boosters. These nutrients play key roles

in strengthening your defenses and keeping illness at bay. Let’s dive into how

these immune-boosting essentials can help you stay healthy and feeling your best

this season!

Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant that helps protect cells from damage caused by free radicals. Sources of Vitamin C include citrus fruits, strawberries, bell peppers, broccoli and many others.

• Immune-Boosting Superpower: Enhances the production of white blood cells, which are vital for fighting infections.

• Collagen Pro: Aids in wound healing and helps to maintain the integrity of skin, cartilage and bones.

• Iron Absorption: Crucial for preventing anemia.

Vitamin D

Vitamin D is unique because our bodies produce it when exposed to sunlight. It’s vital for several bodily functions, particularly maintaining bone health. Sources of vitamin D include sunlight exposure, fatty fish, fortified dairy products and supplements.

• Immune-Boosting Superpower: Keeps cells of the immune system functioning at their absolute best to ward off infections and helps reduce inflammation, making your body better equipped to handle illnesses like colds and flu.

• Bone Health: Promotes calcium absorption in the gut, which is necessary for maintaining healthy bones and teeth.

• Mood Regulation: Adequate levels of vitamin D are associated with a lower risk of depression and improved mood.

Zinc

Zinc is a trace mineral that’s crucial for numerous aspects of cellular metabolism. It plays a vital role in immune function, protein synthesis and wound healing. Sources of zinc include

meat, shellfish, legumes, seeds and nuts.

• Immune-Boosting Superpower: Zinc is essential for the normal development and function of immune cells. It helps reduce the duration and severity of the common cold.

• Wound Healing: Promotes cell growth and division, which are essential for tissue repair and regeneration.

• DNA Synthesis: Enables enzymes involved in DNA synthesis and cell division, which are fundamental processes for growth and development.