by HCSG Contributor

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Nutrients to Avoid Winter Illness

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We have all heard the cliché “an apple a day keeps the doctor away.” While no magical food will guarantee perfect health, studies show that nutrition is key in keeping our bodies healthy, especially during cold and flu season. Learn about the nutrients that support a healthy immune system and the foods you can find them in.

A carton of a dozen brown eggs.
Slide 1
Vitamin C

Eggs contain proteins and nutrients that are great for senior health. Egg whites contain a protein that the body can easily absorb. Egg yolks contain nutrients such as choline, which helps with the brain and cognitive thinking, and lutein and zeaxanthin, which promote vision health.

Eggs contain proteins and nutrients that are great for senior health. Egg whites contain a protein that the body can easily absorb. Egg yolks contain nutrients such as choline, which helps with the brain and cognitive thinking, and lutein and zeaxanthin, which promote vision health.

Vitamin C is an antioxidant that protects us at a cellular level. It also supports good skin health, a physical barrier against viruses.
Sources include citrus fruits, berries, melon, apples, peppers, and tomatoes.

Slide 2
Vitamin D

Vitamin D is a fat-soluble vitamin that is associated with immune health and reducing the severity of certain illnesses.
Sources include fatty fish, eggs, mushrooms, and fortified dairy products.

Slide 3
Vitamin E

Vitamin E is an antioxidant that protects cell health and helps reduce inflammation in the body.

Sources include nuts, seeds, leafy greens, and vegetable oils.

Slide 3
Zinc

Zinc is a mineral that is linked with reducing the risk of infection and illness. Sources include beef, seafood, beans, nuts, and soy.

Slide 3
Probiotics

Probiotics, also known as “good gut bacteria,” support a healthy gut microbiome and help prevent pathogens from colonizing.
Sources include yogurt, kefir, kimchi, kombucha, and sauerkraut.

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Consuming different nutrients daily is key in helping protect against illness. Other important practices for avoiding illness include good hand hygiene, stress management, sleep, and hydration. That singular apple may not save you from becoming ill, but paired with other nutritious foods and healthy habits can set your body up for success this winter.

Going grocery shopping for nutrient-dense foods? View the full list of nutritious foods to avoid winter illness below.

Vitamin C

Vitamin C is an antioxidant that protects us at a cellular level. It also supports good skin health, a physical barrier against viruses. Sources include citrus fruits, berries, melon, apples, peppers, and tomatoes.

Vitamin D

Vitamin D is a fat-soluble vitamin that is associated with immune health and reducing the severity of certain illnesses. Sources include fatty fish, eggs, mushrooms, and fortified dairy products.

Vitamin E

Vitamin E is an antioxidant that protects cell health and helps reduce inflammation in the body. Sources include nuts, seeds, leafy greens, and vegetable oils.

Zinc

Zinc is a mineral that is linked with reducing the risk of infection and illness. Sources include beef, seafood, beans, nuts, and soy.

Probiotics

Probiotics, also known as “good gut bacteria,” support a healthy gut microbiome and help prevent pathogens from colonizing. Sources include yogurt, kefir, kimchi, kombucha, and sauerkraut.

Allison Round, RDN, LD | allison.round@hcsgcorp.com

“I enjoy educating and empowering others to help them make the best decisions on what to put in their body to support their health goals. Helping others navigate what they can eat instead of what they shouldn’t eat to manage a chronic condition is something I strive for as a dietitian.”

Allison Round has worked as a dietitian for HCSG for five years. She was recently promoted to a Lead RD role supporting the Minnesota, Iowa, and North Dakota areas. She completed her dietetic internship through Bluffton University and received a Bachelor’s of Science in Dietetics from the University of Wisconsin – Stevens Point. In her spare time, she enjoys dancing, boxing, and helping at a group home that cares for adults with intellectual and developmental disabilities.

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