Nutrition and Immunity
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Winter can be tough on our immune system. With Wrestling being a Winter sport, our athletes are especially prone to infections due to tough training schedules coupled with school and other activities. Not only are we cooped up in gyms sharing germs, but we sometimes can also lack in Vitamin D, which is made from the sunshine. With shorter days and more indoor training, it’s crucial to pay special attention to taking care of ourselves by eating well, resting, and getting outdoors as much as possible.
How does a Wrester eat well for a successful season? The answer is how I always answer: a well-balanced diet. All nutrients play a crucial role in keeping us healthy. And, of course, a Dietitian will say it is best to get your Vitamins and Minerals from actual food. The best immune boosting Nutrients are Vitamin C, Vitamin D, Zinc and Vitamin E.
Vitamin C sources are our citrus foods, such as oranges, grapefruit, tomato products, and brightly colored peppers. Vitamin D sources are milk, eggs, and fortified foods. Vitamin E can be found in healthy oils, fish and nuts. Zinc is abundant in meat, beans, fortified cereal, and whole grains.
Don’t forget rest. Resting is a huge part of the program. As Wrestlers train hard, it breaks down immunity causes infections, including the notorious skin infections. It’s also important, even in these cold months, to get out there in the fresh air. Vitamin D can be obtained in only 10-30 minutes of direct sunlight exposure.
Successful Wrestling is not only effective training, but it’s taking good care of yourself. With a well-balanced diet, good rest, and lots of fresh air, you have to perfect recipe for a successful Wrestling Season. Best wishes to you all for a healthy and winning season!
–Janet Foster, RD, LD