{"id":31000,"date":"2023-02-07T18:34:01","date_gmt":"2023-02-07T23:34:01","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=31000"},"modified":"2023-03-07T08:41:39","modified_gmt":"2023-03-07T13:41:39","slug":"helpful-nutrients-when-under-the-weather","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/helpful-nutrients-when-under-the-weather\/","title":{"rendered":"Eat More Of These 6 Nutrients When You\u2019re Under The Weather"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When you\u2019re feeling run-down or under the weather, how you nourish yourself makes a massive difference in how you bounce back. In addition to avoiding <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/foods-and-drinks-to-avoid-when-sick\/\"><span style=\"font-weight: 400;\">certain foods and drinks<\/span><\/a><span style=\"font-weight: 400;\"> (think anything highly-processed or made with added sugar), you\u2019ll also do well to prioritize specific nutrients that support your immune system and the slew of body functions involved in the healing process. Here are the six nutrients experts recommend focusing on as you recoup.<\/span><\/p>\n<h2><strong>1. Vitamin C<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You probably saw this one coming, right? <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">Vitamin C<\/a> is the first nutrient many of us turn to when we\u2019re feeling less than stellar\u2014and this vitamin has certainly earned its go-to status.\u00a0<\/span><\/p>\n<p><b>What it does: <\/b><span style=\"font-weight: 400;\">“Foods rich in vitamin C help <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33193359\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">support your immune system<\/span><\/a><span style=\"font-weight: 400;\">, because vitamin C is involved in the production of white blood cells, which are important for fighting pathogens,\u201d explains <\/span><a href=\"http:\/\/betterthandieting.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Bonnie Taub-Dix<\/span><\/a><span style=\"font-weight: 400;\">, R.D. \u201cAs an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidant<\/a>, vitamin C can help boost the immune system and protect cells from damage.\u201d As a result, it may <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29099763\/#:~:text=The%20role%20of%20vitamin%20C,and%20higher%20susceptibility%20to%20infections.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">help the body bolster its defenses<\/span><\/a> <span style=\"font-weight: 400;\">more effectively.<\/span><\/p>\n<p><b>Where to get it: <\/b><span style=\"font-weight: 400;\">Citrus fruits such as oranges and grapefruit, as well as strawberries, mango, pineapple, kiwi, leafy greens, and peppers, add lots of vitamin C to your diet. Other good sources of vitamin C include broccoli, carrots, and sweet potatoes.\u00a0<\/span><\/p>\n<p><b>How much you need: <\/b><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/vitamin-c\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommended dietary intake<\/span><\/a><span style=\"font-weight: 400;\"> (RDA) of vitamin C for adults is 90 milligrams per day for men and 75 milligrams per day for women. Many of the foods mentioned above\u2014including kale, broccoli, orange, kiwi, and strawberries\u2014contain almost an entire day’s worth of vitamin C or even more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002145.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institutes of Health<\/span><\/a><span style=\"font-weight: 400;\">, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">supplementing with vitamin C<\/a> can be helpful when you\u2019re under the weather\u2014and taking up to 1,000 to 2,000 milligrams per day is generally a-okay. Taking larger doses all at once can mess with your stomach, though, so experts often recommend <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-take-supplements-to-avoid-stomach-upset\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">splitting your C up throughout the day<\/span><\/a><span style=\"font-weight: 400;\"> and sticking close to the RDA with each dose.<\/span><\/p>\n<h2><strong>2. Zinc<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc\" target=\"_blank\" rel=\"noopener\">Zinc<\/a> is an essential <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">mineral<\/a> that impacts immune system function in several ways. You can obtain zinc from a variety of foods, especially those rich in protein, such as meat and whole grains.<\/span><\/p>\n<p><b>What it does: <\/b><span style=\"font-weight: 400;\">“Zinc acts like an antioxidant and supports hundreds of different cellular reactions, including <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29186856\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">regulating immune cells<\/span><\/a><span style=\"font-weight: 400;\">,” says nutritionist Rebecca Falihee, M.S., C.N.S. As such, zinc works to help the body respond to bacteria and viruses\u2014and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21328251\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that it has a notable impact on the body\u2019s ability to fend off and recover from coughs and colds, adds Taub-Dix.<\/span><\/p>\n<p><b>Where to get it: <\/b><span style=\"font-weight: 400;\">You’ll find zinc in meat, shellfish, nuts, seeds, and whole grains. “Some of the best sources of zinc are oatmeal, quinoa, garbanzo beans, lentils, pumpkin seeds, sesame seeds, and tahini\u2014and, for those that eat meat, beef, lamb, oysters, and shellfish,” says Fallihee. Luckily, many foods high in zinc are shelf-stable (think seeds, nuts, and grains) and can be stored in your pantry for long periods, so it\u2019s a good idea to keep some on hand.<\/span><\/p>\n<p><b>How much you need: <\/b><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/zinc\/#:~:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,and%208%20mg%20for%20women.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommended dietary intake<\/span><\/a><span style=\"font-weight: 400;\"> of zinc for adults is 11 milligrams a day for men and eight milligrams for women. For reference, one quarter-cup serving of pumpkin seeds <\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2018\/10\/25\/pumpkin-seeds-pack-a-healthy-punch#:~:text=Other%20benefits%20of%20pumpkin%20seeds,also%20helps%20the%20metabolic%20process.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">contains<\/span><\/a><span style=\"font-weight: 400;\"> about 6.6 milligrams of zinc, which is more than half that recommended daily intake. While obtaining zinc is important when you’re under the weather, you don’t need to overdo it.<\/span> <span style=\"font-weight: 400;\">“Many people like to mega-dose zinc when they\u2019re sick, but that can interact negatively with other nutrients,\u201d Fallihee says. \u201cGenerally, if taking a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc\" target=\"_blank\" rel=\"noopener\">zinc supplement<\/a>, I recommend taking 30 milligrams or less per day, and separating it from other mineral supplements to help with absorption.”\u00a0<\/span><\/p>\n<h2><strong>3. Protein<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Made up of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>, ample protein is a must-have building block for the body that helps produce cells needed for immune defenses.<\/span><\/p>\n<p><b>What it does: <\/b><span style=\"font-weight: 400;\">Protein is used to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723551\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">make white blood cells<\/span><\/a><span style=\"font-weight: 400;\"> (specifically macrophages), <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32471251\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">antibodies<\/span><\/a><span style=\"font-weight: 400;\">, as well as enzymes, hormones, and other important molecules that support the immune system. It also supplies the body with the materials needed to repair damaged tissues, as well as the calories we need for energy.<\/span><\/p>\n<p><b>Where to get it:<\/b><span style=\"font-weight: 400;\"> The greatest concentrations of protein are found in meat, fish, eggs, yogurt, nuts, seeds, and legumes. (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">Protein supplements<\/a>\u00a0are also convenient options for boosting your intake.) Taub-Dix\u2019s favorite way to get that protein in when sick is to make chicken soup, which “is high in protein and can also help clear up congestion and soothe a sore throat by helping to loosen mucus.” Soup can also help ward off dehydration (especially if someone has diarrhea, vomiting, or fever) and help warm someone who has chills.<\/span><\/p>\n<p><b>How much you need:<\/b> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Experts recommen<\/span><\/a><span style=\"font-weight: 400;\">d eating between 1.0 and 1.6 grams of protein per kilogram of body weight per day, which comes out to between 68 and 109 grams per day for someone that weighs 150 pounds. Just note that the more calories you require overall, the more servings and grams of protein you’ll also need.<\/span> <span style=\"font-weight: 400;\">To get your fill, strive for <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">15 to 30 grams of protein per meal<\/span><\/a><span style=\"font-weight: 400;\"> if possible. Keep in mind that if you eat a plant-based diet, it’s wise to <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/maximize-muscle-gains-on-plant-based-diet\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">purposefully add protein to your meals<\/span><\/a><span style=\"font-weight: 400;\"> in the form of beans, legumes, grains, nuts, or protein powders.<\/span><\/p>\n<h2><strong>4. Vitamin D<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> is a fat-soluble vitamin that helps the body use minerals, such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a> and phosphorus, and also impacts inflammatory pathways and the immune system.<\/span><\/p>\n<p><b>What it does: <\/b><span style=\"font-weight: 400;\">“Vitamin D has a variety of positive effects on the immune system, including enhancing innate immunity, which means it helps white blood cells do their jobs when a cold or virus is on the scene,” says Faillihee. Interestingly, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3166406\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">some studies<\/span><\/a><span style=\"font-weight: 400;\"> suggest that people with low levels of vitamin D (which is very common) may be at increased risk for certain infections and viruses, adds Taub-Dix. This vitamin has also been shown to play a role in helping the body <\/span><a href=\"https:\/\/www.cdc.gov\/nutrition\/micronutrient-malnutrition\/about-micronutrients\/why-it-matters.html#:~:text=Vitamin%20D%20is%20essential%20for,fight%20off%20bacteria%20and%20viruses.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fight off infections<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>Where to get it<\/b><span style=\"font-weight: 400;\">: Vitamin D isn’t found in many foods, so you don\u2019t have too many options here. You can find small amounts in egg yolks, fish, some mushrooms, and higher amounts in fortified milks and cereals, according to Taub-Dix. Don\u2019t lean too heavily on dairy here, though. “The lactose in dairy can be hard to digest and cause gastrointestinal upset and diarrhea when you’re sick, so it might be best to hold off on consuming dairy until symptoms subside,” Taub-Dix says. In that case, a fortified almond or another plant-based milk alternative might be a good option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin D is typically obtained from sunlight, but if you get little sun exposure or live in certain parts of the world, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-much-vitamin-d-do-you-need-during-the-winter\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">you\u2019ll likely need a supplement<\/span><\/a><span style=\"font-weight: 400;\"> in order to meet your needs, particularly during colder parts of the year.<\/span><\/p>\n<p><b>How much you need:<\/b><span style=\"font-weight: 400;\"> The general recommendation for adults under 70 is to <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">consume <\/span><\/a><span style=\"font-weight: 400;\">at least 600 IU of vitamin D per day. However, some experts believe most people can benefit from increasing D intake beyond the RDA\u2014especially <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-much-vitamin-d-do-you-need-during-the-winter\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">during the winter<\/span><\/a><span style=\"font-weight: 400;\">. \u201cLike vitamin C, research suggests that vitamin D may be helpful in the face of illness,\u201d Taub-Dix notes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine your individual needs, Fallihee suggests having your vitamin D level checked (your doctor can do this with a simple blood test). If you fall below the normal level (between 30 and 40 ng\/ml), supplementing with higher amounts of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D3<\/a>\u2014anywhere between 1,000 and 5,000 IU\u2014may be warranted.\u00a0\u00a0<\/span><\/p>\n<h2><strong>5. Antioxidants and Phytonutrients<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">Antioxidants<\/a> and phytonutrients are compounds found mostly in colorful plant foods that can help prevent or delay some types of cellular damage and promote homeostasis throughout the body, according to Fallihee. “Fruits, vegetables, herbs, spices, and teas are your best source of antioxidants,\u201d she says.<\/span><\/p>\n<p><b>Where to get them:<\/b><span style=\"font-weight: 400;\"> Adding berries, leafy greens, cinnamon, citrus fruits, almonds, wheat germ, and a variety of dark leafy greens to your meals, is a great way to up your intake of a variety of antioxidants and phytonutrients (plus vitamins A, C, and E), notes Fallihee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few specific powerhouses to consider:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Garlic<\/strong>: Contains a sulfur-containing compound<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8772758\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">with antioxidant effects<\/span><\/a><span style=\"font-weight: 400;\"> called allicin that has <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4417560\/\"><span style=\"font-weight: 400;\">immune-supporting<\/span><\/a><span style=\"font-weight: 400;\">, antiviral, and antimicrobial properties, according to Taub-Dix.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Onions<\/strong>: Contain antioxidants such as quercetin, which Taub-Dix says helps fight bacteria and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33645419\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">decrease inflammation.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Ginger<\/strong>: Contains <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3665023\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">gingerol<\/span><\/a><span style=\"font-weight: 400;\">, a bioactive compound that can help soothe <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7019938\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nausea<\/span><\/a><span style=\"font-weight: 400;\">, gas, and other gastrointestinal symptoms, says Taub-Dix.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/turmeric\" target=\"_blank\" rel=\"noopener\"><strong>Turmeric<\/strong><\/a>: Has been used for centuries in Ayurvedic medicine to enhance immunity. \u201cTurmeric contains important antioxidants that support the immune system, including the active compound called <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31140036\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">curcumin<\/span><\/a><span style=\"font-weight: 400;\">,” Fallihee notes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Taub-Dix is also in favor of drinking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/herbal-teas\" target=\"_blank\" rel=\"noopener\">antioxidant-rich teas<\/a>\u2014including green, oolong, white, and black teas\u2014to open the upper airways and soothe a sore throat. You\u2019ll even find some of the antioxidant all-stars listed above (specifically turmeric and ginger) in a variety of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/herbal-teas\" target=\"_blank\" rel=\"noopener\">herbal teas<\/a>.\u00a0<\/span><\/p>\n<p><b>How much you need<\/b><span style=\"font-weight: 400;\">: There isn’t necessarily one standard recommended intake of antioxidants. However, meeting the general recommendation <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/add-color\/fruits-and-vegetables-serving-sizes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">five to 10 servings<\/span><\/a><span style=\"font-weight: 400;\"> of fruits and veggies per day is a good way to ensure you\u2019re consuming enough. When incorporating healthful herbs and spices, Fallihee suggests sticking with a quarter teaspoon per meal. And, of course, you can sip on teas as your heart desires.<\/span><\/p>\n<h2><strong>6. Probiotics\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">Probiotics<\/a> are healthy microbes that live in the gastrointestinal tract and play a role in everything from <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/personalized-probiotics\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">immune health and digestion to mood and cognition<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>What they do:<\/b><span style=\"font-weight: 400;\"> Probiotics form an <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30673668\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">important ecosystem<\/span><\/a><span style=\"font-weight: 400;\"> within the body that supports the larger immune system. “Probiotic supplements and probiotic-containing foods can help tame a troubled tummy by supporting the growth of live and active cultures in the gut microbiome,” explains Taub-Dix. “Probiotics are also particularly important if you\u2019re taking antibiotics, as they help crowd out harmful bacteria and replace good bacteria in the gut.”\u00a0\u00a0<\/span><\/p>\n<p><b>Where to get them<\/b><span style=\"font-weight: 400;\">: You’ll find probiotics in fermented foods, including yogurt, kefir, kombucha, sauerkraut, kimchi, and other cultured vegetables. As long as you can tolerate dairy well, Taub-Dix is a big fan of eating yogurt when you’re ill or otherwise because it also provides vitamin D, as well as protein, if you opt for a Greek variety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don’t digest dairy well, stick with probiotic foods like sauerkraut or kombucha instead. You can also take <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">probiotics in supplement form<\/a>.<\/span><\/p>\n<p><b>How much you need: <\/b><span style=\"font-weight: 400;\">While there aren\u2019t established general guidelines around probiotic intake, <\/span><i><span style=\"font-weight: 400;\">American Family Physician<\/span><\/i> <a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2008\/1101\/p1073.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">suggests<\/span><\/a><span style=\"font-weight: 400;\">\u00a0that adults consume upwards of 10 billion CFUs (or colony forming units, a measure of the strength of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">probiotic supplements<\/a>) per day, depending on the strain of beneficial bacteria. According to <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-to-get-more-probiotics#:~:text=The%20probiotic%20content%20of%20yogurt,to%20add%20to%20your%20diet.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Harvard Health<\/span><\/a><span style=\"font-weight: 400;\">, one serving of yogurt, which can offer anywhere between 90 and 500 Billion CFUs, is a great way to get your daily dose.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you\u2019re feeling run-down or under the weather, how you nourish yourself makes a massive difference in how you bounce back. In addition to avoiding certain foods and drinks (think anything highly-processed or made with added sugar), you\u2019ll also do well to prioritize specific nutrients that support your immune system and the slew of body<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/helpful-nutrients-when-under-the-weather\/\">Read More <span class=\"screen-reader-text\">Eat More Of These 6 Nutrients When You\u2019re Under The Weather<\/span><\/a><\/p>\n","protected":false},"author":264,"featured_media":31014,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,7,9],"tags":[],"class_list":["post-31000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Eat More Of These 6 Nutrients When You\u2019re Under The Weather<\/title>\n<meta name=\"description\" content=\"Feeling under the weather? 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