By: Emma Slattery, Student NutritionistWith 2 weeks until the start of finals students are more stressed, the weather is colder, and campus is becoming a breeding ground of cold and flu viruses. The last thing anyone wants when studying is to be dragged down by a pesky cold or laid up in bed with the flu. Look for foods with these 5 nutrients to give your immune system the support that it needs to support you! 1. Vitamin C. Most students know about this and I'm sure a few are chugging their Emergen-C right now. The vitamin is used by specific cells in your immune system to fight off nasty colds. It's best to eat foods with Vitamin C to get the full advantage of the fiber and additional nutrients so look for citrus fruits, dark leafy greens, and bell peppers.
2. Vitamin A. Crucial for your body to fight off infections and prevent them from beginning. Can be found in red, orange, and yellow fruits and vegetables (as a cheat guide) so look for carrots, bell peppers, and sweet potatoes- although leafy greens and eggs have high amounts of vitamin A as well. 3. Vitamin D. Well known for building strong bones, Vitamin D also moonlights as immune system support and helps the body fight off bacteria and viruses. Vitamin D can be obtained through sunlight, which means in the cold, dark, winter months it is crucial to include it in your diet instead. Look for fatty fish, egg yolks, and cheese to get your vitamin D. 4. Iron. Not usually thought of for immune support, but if you need it for healthy blood cells which do play a HUGE role in immune health. Including red meats, dark leafy greens, beans, and seafood in your diet can boost your iron intake and boost your immune system. 5. Zinc. A micro-nutrient that is often overlooked but essential for body function and for proper immune support. Find it in the red meats and poultry but also look for it in fortified cereals, whole grains, and seafood. Including all of these nutrients in a well balanced diet will help your immune system and help you to make through finals week in one piece!
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ABOUTTerps With Taste is run by the Student Nutritionist Team with University of Maryland Dining Services. We write content for students, by students. Enjoy! Categories
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