Facing seasonal changes (and often big temperature swings of over 10°C in just 2 days! We don’t experience that in Quebec) and a -20 °It's the next day! ) and facing everyday challenges, maintaining good immune health is essential. A proper diet and wise choices in vitamins, minerals, and other nutrients can play a key role.
Here is a detailed guide to support your immunity throughout the seasons.
1. The Crucial Role of Vitamins and Minerals for Immunity
Vitamin C and D:
La vitamin C stimulates the production of white blood cells and protects cells against free radicals. It is found in citrus fruits, red bell peppers, broccoli, and kiwis. In winter, when fresh fruits become scarce, frozen berries remain an excellent option.
As for the vitamin D, it is essential for activating immune defenses. Fatty fish, such as salmon and mackerel, fortified eggs, and sun-exposed mushrooms are good sources.
Zinc and selenium:
Le zinc supports white blood cell function, while selenium protects immune cells from oxidative stress. To include these minerals in your diet, focus on Brazil nuts, pumpkin seeds, seafood, and lean meats.
Omega-3 :
These fatty acids reduce inflammation and support immunity. Ideal sources include fatty fish, nuts, and flaxseeds.
Probiotics :
These "good bacteria" found in yogurts, kefir, and fermented products strengthen the gut flora, a cornerstone of immunity.
2. Foods to Prioritize According to the Season
Spring: Preparing the Ground
In this season of renewal, choose green vegetables rich in chlorophyll, such as spinach, asparagus, and artichokes. These foods promote gentle detoxification and strengthen your natural defenses.
Summer: Hydration and Antioxidants
Fruits high in water content, such as watermelons, melons, and berries, help you stay hydrated while providing a powerful dose of vitamin C and antioxidants. Salads made with raw vegetables are also ideal.
Autumn: Roots for Immunity
With the arrival of cold weather, root vegetables like carrots, sweet potatoes, and beets provide reserves of vitamin A, which protects the mucous membranes. Combine them with lentils or chickpeas for a boost of plant-based protein.
Winter: vitamins despite the frost
In winter, consider frozen fruits and vegetables that retain their nutrients. Soups made with a variety of vegetables, combined with spices like turmeric and ginger, are perfect for boosting immunity.
For my part, I add a good one multivitamins, quality, to ensure I don't run out of vitamins and maintain an optimal immune system.
The Benefits of Dried Fruits
No matter the season, dried fruits like apricots, figs, dates, cranberries, and white mulberries are true nutrient powerhouses. Rich in antioxidants, potassium, iron, and fiber, they support the immune system while improving digestive health. They provide a great energy boost. However, it's important not to overdo it, as their natural sugar concentration is higher due to dehydration.
3. Probiotics and Fermented Foods: A Healthy Microbiome for Strong Immunity
A balanced gut microbiome is essential for good immune health. Probiotics, found in plain yogurts, kefir, unpasteurized sauerkraut, and miso, strengthen natural defenses by regulating beneficial bacteria in the gut.
Prebiotic fibers, found in garlic, onions, bananas, and Jerusalem artichokes, feed these bacteria and enhance their effectiveness.
4. Omega-3 Fatty Acids: Anti-inflammatory Immunity
Omega-3s, in addition to their cardiovascular benefits, play a key anti-inflammatory role. They modulate the immune response and reduce the risk of infections. You can find them in:
- Fatty fish (salmon, sardines)
- Flax and chia seeds
- Canola nuts and oils
5. Adapting Your Power Supply to Local and Seasonal Constraints
Eating local and seasonal food is not only beneficial for the environment but also ensures optimal freshness and nutritional value. In winter, frozen fruits and vegetables (preferred) or canned ones (without added sugar) allow you to enjoy vitamins all year round.
I’d like to add a note regarding canned fruits and vegetables. The heat treatment they undergo causes them to lose some of their vitamins, and certain minerals are diluted in the liquid inside the cans. However, some fruits and vegetables, like tomatoes, actually gain carotenoids from the heat, which can be beneficial. The takeaway: let’s eat fruits and vegetables!
Local markets (Long live summer markets!) are often full of foods suited to the specific needs of each season. Short supply chains also promote more nutritious and responsible eating.
Conclusion
Strengthening your immunity doesn't require drastic changes, but strategic adjustments. Focus on a varied diet rich in nutrients, and consider supplements if needed to address any potential deficiencies. Remember, if you experience persistent fatigue or concerning symptoms, it's important to consult a healthcare professional.
References:
- National Institutes of Health (NIH) Office of Dietary Supplements – Fact sheets on Vitamin C, Vitamin D, Zinc, and Selenium.
https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/ - https://www.brunet.ca/health/health-tips/the-benefits-of-probiotics/
- PubMed: Dried fruits: excellent in vitro and in vivo antioxidants, https://pubmed.ncbi.nlm.nih.gov/15670984/
- Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065"
- https://seanova.fr/omega-3-et-immunite/
Article written by Audrée Hogue