6 Vitamins to Support Immunity during Cold and Flu Season
What is Cold and Flu Season?
It is the time of year when respiratory illnesses like influenza (flu) and the common cold are most prevalent. The season’s cold, dry air makes viruses’ survival and spread easier. Generally peaking between December and February in the northeast, cold and flu season highlights the importance of home care services in boosting immune health.
Approximately 40 million Americans became ill with the flu during the 2023-2024 season (Source: Centers for Disease Control). Of these, 470,000 were hospitalized (Source: National Institutes of Health). Every year, it is estimated that 2,000 New Yorkers die of flu (Source: New York State Department of Health).
Supporting immune health during this time of year is essential to staying healthy. People can use home care services as a vehicle to strengthen the immune system’s ability to keep sickness at bay. A home care services caregiver can help clients by incorporating vitamins into their daily routine. The right combination of vitamins can empower the body to stand firm against the season’s challenges.
Vitamin C
The antioxidant helps protect cells from damage and disease. It also increases the production of white blood cells, immunity cells that fight infections. During this trying season, vitamin C can reduce the severity and duration of infection. Oranges, grapefruits, strawberries, red cabbage, Brussels sprouts, and broccoli are rich in vitamin C.
Caregivers can help home care clients start their day with freshly squeezed orange juice or add a handful of strawberries to their favorite cereal. Additionally, they can add peppers into stir-fries and stews.
Vitamin E
Like vitamin C, vitamin E is another powerful antioxidant that supports immune health by protecting (a cell’s outer boundary) from damage. This is critical during cold and flu season when the human body is battling the constant threat of germs.
Nuts, mangos, avocados, and leafy greens like spinach are excellent sources of vitamin E. Home care services aides can provide almonds or sunflower seeds, or add these superfoods to salads. Spinach or kale can make for a festive and easy winter salad.
Vitamin A
This vitamin maintains health at the cellular level. Vitamin A promotes skin health as well as that of the mucus membranes, which act as the body’s first line of attack against infections. Vitamin A is especially helpful in supporting the respiratory system’s defenses and reducing the risk of diseases entering the body.
Both plant and animal sources are rich in vitamin A. Meals containing carrots, sweet potatoes, black-eyed peas, herring, and cod liver are sources of this important vitamin.
Vitamin D
It helps build bone density and boost the immune system’s defenses. Specifically, vitamin D helps activate the immune system’s T-cells. Not having enough vitamin D has been shown to raise the risk and severity of infectious diseases.
It is important to remember that when sunlight exposure decreases during these colder months, home care clients can be left more vulnerable to infectious diseases. This is because the body makes vitamin D when the skin is exposed to the sun. Foods that contain vitamin D include eggs, cheese, mushrooms, beef liver, and fatty fish like salmon and anchovies. When exposure to sunlight is limited during these months, caregivers can remind their clients to take vitamin D supplements as an effective way to build their immune system.
Vitamin B-6
Vitamin B-6 is also vital for maintaining a healthy immune system. Vitamin B-6’s major role is stimulating the production of white blood cells and T-cells.
These defense cells fight off harmful pathogens like viruses and bacteria. Good sources of vitamin B-6 include bananas, potatoes, tofu, beans, and tuna. Caregivers can prepare a tuna sandwich lunch or heap mashed potatoes on their clients’ favorite dish.
Vitamin B-12
This vitamin is involved in cell growth and reproduction. As such, it can help balance the immune response to better fight viral infections. Vitamin B-12 supports the body’s ability to produce energy, which often takes a toll during illness.
It is primarily found in animal-based products like beef, milk, yogurt, eggs, and clams. However, if clients follow a plant-based diet, caregivers can offer enriched cereals or nutritional yeast. They can also help their clients take vitamin B-12 supplements to ensure they receive an adequate amount of this crucial vitamin.
A Final Note
Cold and flu season requires people to take extra steps to stay healthy. While there is no way to avoid germs altogether, home care services aides can help ensure their clients receive essential vitamins to boost their bodies’ defenses. By incorporating a variety of foods into a nutrient-dense diet, caregivers can give their clients’ immune systems the building blocks they need to ward off harmful invaders.
