To keep your body healthy, energized and protected, consider including some of these nutrients in your daily diet.

Vitamin C

When it comes to health and immunity, one of the first vitamins most people think of is vitamin C. This water-soluble vitamin is known for its ability to ward off sickness and can help shorten the duration of colds once contracted. A powerful antioxidant, it can fight free radicals, which may prevent or delay certain cancers, heart disease and aging. Vitamin C supplementation can also help prevent and treat respiratory infections.

Get it from food: Oranges are chock-full of this nutrient, as are tropical fruits like kiwi, guava papaya and lychee and non-citrus fruits like plums, cherries, strawberries, currants and persimmons. Vegetables that are good reservoirs of vitamin C include cruciferous choices like Brussels sprouts and broccoli, as well as mustard spinach, sweet peppers, chili peppers and kale, says Dr. Fenster. Rosehips, parsley and thyme also provide abundant doses.

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Vitamin A

Vitamin A can help the body fight infections, especially of the respiratory variety. It’s known as an anti-inflammation vitamin because of its role in developing and enhancing the immune system. Since the body doesn’t make vitamin A on its own, it must come from the foods you eat or supplementation.

Get it from food: Foods rich in vitamin A include natural cheeses (not processed cheese like slices of American cheese), milk products like yogurt, eggs and fatty fish like salmon, tuna, anchovies and herring.

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Vitamin D

Research shows vitamin D can protect us from colds and the flu, both of which are rampant during the colder months . Studies have also found over 80% of COVID-19 patients have vitamin D deficiency . “We get 90% of their needed vitamin D from their skin exposure to the sun; however, during the winter, they tend to avoid outside activities, and even when they are outside, they bundle up with extra clothing,” says Friedman. So unless you live on a tropical island, it’s likely that you’re going to have to ingest your vitamin D in the winter.

Get it from food: Oily fish—such as salmon, sardines, herring and mackerel—red meat, liver and egg yolks are all great sources of vitamin D. But since it’s not easy to get enough vitamin D in the winter, supplementation is often recommended, says Friedman. Learn more about the benefits, sources and supplementation in our complete guide to Vitamin D.

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Vitamin B6

Vitamin B generally refers to a group of eight vitamins (which includes riboflavin and niacin), but when it comes to immunity, vitamin B6 is the one to focus on. Otherwise known as pyridoxine, vitamin B6 is in charge of keeping the immune system strong, aiding in the production of white blood cells and T cells (which regulate immune response) and helping transport oxygen throughout the body. Vitamin B6 deficiencies can lead to a reduction in antibodies needed to ward off infection.

Get it from food: Heritage and pasture-raised pork and poultry deliver plenty of vitamin B6. Tuna and salmon are also good options. Plant sources include peanuts, soy, chickpeas, leafy greens, oats and bananas.

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Zinc

Zinc is a micronutrient that can help the immune system fight off invading viruses and bacteria. “Zinc is a very popular remedy for the common cold, and extensive research confirms its efficacy,” says Friedman. In fact, results from 13 randomized placebo-controlled trials show taking zinc soon after the onset of symptoms of the common cold can significantly reduce both the duration and severity of symptoms .

Studies have also alluded to the efficacy of zinc supplementation in thwarting COVID-19 and other respiratory infections . “With so much evidence supporting zinc’s immune-boosting powers, it’s become one of the most popular supplements sold during the pandemic,” says Friedman.

Get it from food: While zinc is prevalent in oysters, crab, lobster, beef, chickpeas, cashews and beans, it can be hard to get enough for an immunity boost through diet alone when you’re sick. In such cases, supplementation in capsule, tablet or lozenge form may be a good idea. “The recommended daily zinc intake is 8 milligrams for women and 11 milligrams for men,” says Friedman.

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Selenium

This lesser-known antioxidant is essential for the activity of virtually all arms of the immune system. People who are deficient in this trace element may have less protection against bacteria, viruses and even cancer. On the other hand, studies show that increased blood levels of selenium are associated with enhanced immune response to the flu .

Get it from food: Brazil nuts are one of the best sources of selenium, but you can also get this nutrient in healthy doses via tuna, halibut, ham, turkey and cottage cheese.

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In most U.S. states, respiratory illness levels are currently considered "high" or "very high," according to data from the Centers for Disease Control and Prevention.

A few respiratory viruses have been driving the upward trend. "The influenza virus is the thing that's really skyrocketing right now," says Dr. Steven Stack, public health commissioner for the state of Kentucky and president of the Association of State and Territorial Health Officials. "Influenza is sharply escalating and driving more hospitalizations."

Nationally, levels of respiratory syncytial virus (RSV) appear to have plateaued and possibly peaked, while COVID-19 levels are elevated and are expected to climb higher.

"After the holidays, after we've traveled and gathered, they are seeing what is pretty typical of this time of year, which is a lot of respiratory viruses," says Dr. Mandy Cohen, director of the CDC. "We're seeing particularly high circulation in the southeast, but no part of the country is spared."

Staggered start for viruses this season

The flu is coming in later this season, compared with the 2022-2023 season, when "RSV and flu really took off right at the same time along with COVID," says Marlene Wolfe, assistant professor of environmental health at Emory University and a program director at WastewaterScan. "All three of those together were pretty nasty. This year, there's more of an offset."

That has been good news so far for hospital capacity, which has remained stable this season, meaning that people who are quite ill and need medical care are generally able to get it.

Some hospitals in different parts of the country — from Massachusetts to Illinois to California — are starting to require masks for staff again and in some cases for patients and visitors.

Vaccines can still help

Health officials say that getting the latest flu and COVID-19 vaccines now can still protect people this season. While Stack, with Kentucky's Department for Public Health, encourages seasonal preventive shots for everyone 6 months and older, he says it's particularly important for "everybody who is elderly — and not even old elderly — like young elderly, 60 and older," since they are more likely to get very sick from these viruses.

CDC data shows that fewer than half of U.S. adults have gotten a flu shot this fall and winter. That's still better than the vaccination rate for this season's COVID-19 booster, which fewer than 20% of U.S. adults have gotten, even though COVID-19 remains the bigger danger.

"The thing that is putting folks into the hospital and unfortunately taking their lives — the virus that is still the most severe [at the moment] — is the COVID virus," says the CDC's Cohen, citing the latest weekly data showing 29,000 new COVID-19 hospitalizations and 1,200 COVID-19 deaths in the United States.

Beyond vaccines, health officials say there's still a place for masking as a preventive measure.

Early testing can aid treatment

Those who are sick should stay home and watch their symptoms. If they progress beyond a runny nose and a light cough "to body aches, fevers, difficulty moving through your day, a heavier runny nose, a worsening cough ... [those more severe symptoms] should trigger you to go get tested," says Cohen.

Getting tested and diagnosed early, with COVID-19 or the flu, can help those at risk of serious illness get access to prescription pills that can reduce their chances of ending up in the hospital.

Flu and COVID-19 vaccines, tests and treatments should be covered by health insurance.

For those who are uninsured, the government is also offering a program called Test to Treat that offers free tests, free telehealth appointments and free treatments at home.

Cohen says people can protect themselves over the next few weeks by staying aware of what's happening in the community and their individual circumstances. "You want to know what's happening in your community," she says. "Is there a lot of virus circulating? And then, what are the tools that I could layer on to protect myself, depending on who I am, my age, my risk, as well as who I'm around?"

The CDC has maps of COVID-19 hospitalizations down to the county level on its website, and it provides weekly updates on respiratory viruses nationwide. Cohen says there are many tools — including vaccines, masks, rapid tests and treatments — available to help people reduce their risks this season.

Copyright 2024 NPR. To see more, visit https://www.npr.org.

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