The beet

Winter is a season known for many things: blizzards, snow angels, gifts, cold temperatures, hot chocolate and colds! But no need to worry: there are several nutrients that assist your immune system in naturally fighting off foreign invaders, and they all come from food.

By eating a well-balanced diet, you can ensure adequate intake of all these nutrients and thus, a working immune system.

Protein is important because its amino acids form the building blocks of antibodies. Antibodies bind to germs and stop their attack on cells. Animal sources of protein include meat, poultry, seafood, dairy and eggs. Plant sources include beans, peas, nuts, seeds and soy products.

Zinc heals wounds and keeps the immune system functioning properly. Beef, lamb, pork, wheat germ, legumes and milk all contain zinc.

Vitamin A is necessary to keep your skin and tissues healthy, which in turn protects you from infections. Vitamin A is found in carrots, sweet potatoes, spinach, broccoli and kale, with small amounts found in eggs and milk.

Vitamin C helps to defend us from diseases and foreign materials. Foods high in vitamin C include oranges, limes, kiwi, strawberries, red peppers and raspberries.

Vitamin E is an antioxidant that stops damage to our cells. You’ll find vitamin E hiding in peanut butter, sunflower seeds, almonds, safflower oil and fortified cereals.

With a little planning, you can give yourself the gift of a healthy immune system and an enjoyable winter.