As the fall sets in and school starts, cold and flu season begins. The good news? You can strengthen your immune system with the right foods. Here’s how to prepare your body for the season ahead.
One of the most important nutrients for immune health is vitamin C. This vitamin plays a key role in helping your body fight infections. You can easily add it to your diet through citrus fruits like oranges and lemons, as well as strawberries and bell peppers. Another crucial nutrient is vitamin D, often called the “sunshine vitamin.” As days get shorter, it’s essential to get enough vitamin D to support your immune function. Fatty fish like salmon, fortified milk, and egg yolks are excellent sources.
Zinc is another mineral that your immune system needs to stay strong. It’s found in foods like meat, seeds, and nuts, making it easy to incorporate into your meals. Antioxidants, which help protect your cells from damage, are also vital. To boost your intake, add berries, leafy greens, and nuts to your daily diet.
Incorporating these nutrients into your meals doesn’t have to be complicated. For a quick and tasty dish, try a citrus salad. Combine fresh spinach with orange slices and walnuts for a nutrient-packed meal. If you’re in the mood for something warm, garlic soup is a great option. Simmer garlic and ginger with onions in broth, adding carrots and sweet potatoes for a comforting, immune-boosting meal. Another simple yet nutritious option is baked salmon with broccoli, seasoned with lemon and garlic. This dish is full of vitamins D and C, plus antioxidants.
When life gets busy, meal prep can be a lifesaver. Consider batch cooking on the weekends — prepare large meals like soups or casseroles that you can easily reheat during the week. Keeping healthy snacks on hand, such as nuts and fruit, can also help you avoid processed options that may weaken your immune system.
Staying hydrated is another essential part of maintaining a strong immune system. Aim for eight glasses of water a day and mix it up with herbal teas or water-rich fruits like cucumbers. Hydration helps your body transport nutrients and eliminate toxins, which is crucial during cold and flu season.
Finally, it’s important to steer clear of processed foods, which are often high in sugar and unhealthy fats. These foods can weaken your immune system, making you more susceptible to illness. Instead, focus on whole, natural foods that nourish your body and keep you strong.
This fall, protect your health by fueling your body with immune-boosting foods. With a few simple changes, you can keep yourself and your family healthy all season long. Stay well, enjoy the flavors of fall, and embrace the season with a strong immune system.
Monica Nagele is the Montgomery County Extension Educator and County Extension Director, Health and Human Science. She is a registered dietitian. The Extension office is at 400 Parke Ave., Crawfordsville; 765-364-6363. She may be reached by email at mwilhoit@purdue.edu.
