Boost your immunity during cold season

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By Karla Walsh
Posted on November 20, 2024

We all know that washing your hands is especially important when cold and flu season comes around. But so is what you put on your plate.

“We can really boost our immunity through diet alone. Consistent intake of the micronutrients that help our bodies fight disease is a natural solution to infection prevention,” said Cassie Majestic, M.D., an emergency medicine physician at Hoag Hospital in Newport Beach, California. “Micronutrients, or vitamins and minerals, are vital to disease-prevention and health development.”

So, fill your cart with the following foods to strengthen immune systems (listed in no particular order). All come recommended by Majestic; Rachel Swanson, R.D., L.D.N., a registered dietitian nutritionist and the founder of the nutrition consulting firm Rachel’s Rx in Los Angeles, California; and Rachel Fine, R.D., a registered dietitian and owner of the nutrition counseling firm To the Pointe Nutrition in New York City.

Citrus fruit: Among the strongest sources of vitamin C, lemons, limes, oranges and grapefruit may support your body in its natural immunity process.

For a bonus dose of the best foods for the immune system that are high in C, add strawberries and avocados to your shopping list too.

Fermented foods: Kimchi, tempeh, miso and even kombucha are killer when it comes to combating germs.

“Fermented foods, and the probiotics they contain, are beneficial for the gut ecosystem,” Swanson said. “The majority [about 80%] of immune cells are housed within the gut, which reflects the importance of our diet in maintaining proper functioning.”

Chicken soup: “There’s a reason why chicken soup makes its debut a lot during cold and flu season: Poultry, such as chicken, is high in B6, which helps with formation of new red blood cells,” Swanson said.

And if you can stir in a handful of kale or chard, even better. “Dark leafy greens are high in magnesium and vitamin E, a potent antioxidant,” Swanson added.

Yogurt: Probiotics are good for your gut and your immune defenses.

“Yogurt [with live active cultures] will boost your intake of probiotics to support a strong microbiome, and as a result, a strong immune system,” Fine said.

Mushrooms: Mushrooms are one of the top immune-boosting foods. Both caps and stems offer beta-glucans, Swanson said, which are soluble fibers that research suggests may lower cholesterol, improve blood sugar control and strengthen immunity. Reishi, shiitake and maitake are especially rich in beta-glucans.
Matcha tea: The antioxidant EGCG, found in green teas (including matcha), inhibits the production of pro-inflammatory molecules, and is “shown to have multiple actions on immune cell function,” Swanson said.
Sunflower seeds: Whenever you use this food that helps your immune system (whether tossed into trail mix or for topping your morning bowl of oats or yogurt), you’ll be getting a potent dose of vitamin E.

If you’re not in the mood to get seedy, “this powerful antioxidant can also be found in peanut butter and almonds,” Fine said.

Sweet potatoes: Roasted, toasted (yes, sweet potato toast is a thing!) or mashed, there are dozens of delicious ways to get your fix of this immune-boosting food.

Sweet potatoes are a good source of vitamin B6, which has been shown to play a role in the development of healthy immune system function.

Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at bhg.com.