Nutrition Tips for COLD and FLU Season from a Hy-Vee Dietitian

December 31, 2024

Article by Rebekah Bronars

Rebekah Bronars

As cold and flu season is upon us, many of us are seeking ways to strengthen our immune systems and protect our health. While preventive measures are essential, a well-balanced diet can give your body the nutrients it needs to function at its best, and give your immune system the support it needs to fend off illness. The foods we consume directly impact our body’s ability to defend itself, and by prioritizing specific key nutrients, you can naturally enhance your immune response. Nutrition is critical in complementing other preventive strategies, contributing to overall health during this season.

Here are five essential nutrients known to strengthen the immune system:
• Zinc: Supports the development and function of immune cells. Found in foods like oysters, beef, pumpkin seeds, and chickpeas.
• Vitamin C: Enhances the function of immune cells and helps protect against infections. Abundant in citrus fruits, bell peppers, strawberries, and broccoli.
• Prebiotics help nourish and maintain a healthy gut. Foods such as bananas, apples, garlic, onions, asparagus, whole grains and functional beverages such as OLIPOP are sources of prebiotics. Our Dietitian Pick of the Month, OLIPOP, is a new kind of soda with the benefits of plant-based fiber and prebiotics that help support digestive health.
• Vitamin D: Regulates the immune system and helps reduce the risk of respiratory infections. Sources include fatty fish (salmon, mackerel), egg yolk, mushrooms, fortified dairy products, and exposure to sunlight.
• Antioxidants: Helps protect cells from damage and support immune health. Found in fruits and vegetables, antioxidants like beta-carotene (found in carrots and sweet potatoes) and vitamin E (found in nuts, seeds and spinach).
Including these critical nutrients in your diet can strengthen your immune system, enhancing your efforts to stay healthy throughout the colder months. A diverse and balanced diet is essential for overall well-being and maintaining resilience during seasonal changes. By nourishing your body with the right foods, you can give yourself the best chance to fend off illness and recover more quickly if you get sick.