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Nutrition Tips For a Healthy Immune System

Fall is right around the corner, and the flu and cold virus will accompany the changes of the seasons. Here at Sidney Chiropractic, our team wants to ensure you and your family are strong and healthy all year round. We gathered nutritional tips to help you make the most beneficial decisions for yourself and your family this season.

Incorporate these fruits items into your diet:

  • Grapefruit
  • Oranges
  • Clementine’s
  • Tangerines
  • Lemons
  • Limes

All of the above fruits are rich in Vitamin C. Vitamin C is believed to increase the production of white blood cells. White blood cells are vital in fighting infections. *A 2013 study on Vitamin C and the duration of the common cold resulted in cold symptoms being shortened by 8% in adults, and 14% in children who were ingesting Vitamin C. Regular vitamin C takers also saw reduced severity of their cold.

Citrus fruits can sometimes interact with certain medications. If you are taking medications, speak with your doctor to ensure no interactions.

Drink Plenty of Water

Water flushes the body. Drinking more of it can help remove toxins in the body. Water also helps to carry oxygen to your body’s cells. How much water should you drink daily? There is no precise amount for the healthiest results. The “8 oz glass of water eight times a day” myth has been debunked and shows no evidence supporting or against it. “Drink when you’re thirsty” is a good rule of thumb to go by for healthy adults.

However, there are some conditions where drinking water can be hazardous. If an individual feels ill, they may not want to drink, although they are dehydrated, and “drinking when you’re thirsty” is not enough. With this being said, knowing your body and health is important. If you have no pre-existing conditions, it may be helpful to know the signs of dehydration and drink water accordingly.

Dehydration symptoms include:

  • Fatigue
  • Dark-colored urine and low urine output
  • Dry skin decreased skin elasticity and cracked lips
  • Headaches
  • Light-headedness and dizziness
  • Heart palpitations
  • Low blood pressure
  • Poor concentration

Add More Seafood To Your Diet

Omega-3s, EPA, and DHA are found in seafood and are essential to the immune system. They are also anti-inflammatory, which means they can reverse the harmful effects of the immune response. Different types of seafood can offer different amounts of omega-3 fatty acids. Seafood with the highest omega-3 levels includes salmon, herring, anchovies, oysters, sardines, and trout.

Seafood also packs a number of other healthy minerals such as zinc, iodine, magnesium, calcium, selenium, phosphorus, iron, and potassium.

Our team hopes you found this information helpful and can integrate these nutritional tips into your diet. We are here to help assist you in your wellness. If you have any questions, please feel free to contact us.