Cold and flu season can put a damper on your ability to get out on the course to play golf. Nobody can 100% prevent getting sick and there is no single food or supplement that can cure you when you do become ill. But there are ways to help strengthen your immune system and prevent you from missing too many days at the course. Consider these tips to implement now and continue throughout the year:

  1. Maintain a Balanced Nutritious Diet: While individual foods on their own may not offer adequate immunity against illnesses and diseases, a combination of different foods can provide the body with all the nutrients it needs. Poorly nourished bodies are more at risk of getting sick. A diet that includes a variety of food is required for health and cellular functions throughout the body. This means eating a diet that contains lean protein from animal and/or vegetable sources, whole grains, and plenty of fruit and vegetables. It also calls for limiting fatty, fried, and highly processed snacks and meals.
  2. Necessary Micronutrients: There are some nutrients that have been identified as essential for the growth and function of immune cells. Many people know that vitamin C, vitamin D, and zinc are beneficial to immunity. However, vitamin A, vitamin B6, vitamin E, folic acid, and iron also play critical roles in immune function. If you are unable to follow a balanced diet or have vitamin deficiencies, you may need a vitamin or mineral supplement. Please consult your professional health provider for recommendations.
  3. Common Food Sources with Immune Strengthening Nutrients: While there are many foods that contain the nutrients listed below, here are some common sources to consider.

Vitamin A (beta carotene): carrots, sweet potatoes, mangoes, broccoli, tomatoes, spinach.

Vitamin B6: poultry, fish, beef liver, potatoes, bananas, chickpeas, fortified cereals.

Vitamin C: citrus fruits (oranges, grapefruit), red bell peppers, kiwi, broccoli, strawberries, tomatoes.

Vitamin D: fortified milk, breakfast cereals, and orange juice; salmon, tuna, trout.

Vitamin E: vegetable oils (wheat germ, sunflower oil), nuts, seeds, spinach, broccoli.

Folic Acid: beef liver, asparagus, Brussel sprouts, spinach, oranges, nuts, beans, peas.

Iron: lean meat, poultry, and seafood; iron-fortified cereals; beans, lentils, peas, spinach.

Zinc: oysters, meat, fish, poultry, fortified breakfast cereals, beans, nuts, whole grains, eggs, dairy products.

  1. Other Considerations:

Consume Alcohol in Moderation: If you are consuming too many calories from alcohol, you may not be consuming adequate calories and nutrients from food.

Get Plenty of Sleep: Adults should get seven to nine hours of sleep to stay healthy and strong.

Exercise: Regular moderate physical activity can help you maintain a healthy weight, which can help support an immune response.

Manage Stress: Stress can hinder your immune response. Strategies to reduce stress include exercise, stretching, meditation, yoga, listening to music, socializing, and limiting caffeine and alcohol.

Wash Hands: Practicing good hygiene and washing hands can greatly reduce the spread of germs and bacteria that can make you sick.

Note: The content provided here is for educational purposes only and is not a substitute for direct medical advice from your health care provider. Please see your physician or other qualified health provider if you have questions regarding any medical condition.