How to Boost Your Immune Health During Cold & Flu Season

Cold and flu season arrives every year beginning as early as October extending through the month of May. Although it is impossible to dodge all possibilities of contracting a nasty cold or the flu this season, there are ways to boost your overall immune health, which may reduce your risk.

A healthy immune system results from a well-balanced diet year round rich in fruits and vegetables that provide vitamins and minerals that help the immune system thrive. Anyone else read that sentence and felt a small wave of guilt about the lack of vegetables you got in this week (or is that just me)? It can be challenging to maintain perfect balance in your health and nutrition. Let’s look closer at the vitamins and minerals that are beneficial for a healthy immune system and what foods you can get them from! 

Improve Your Immune System With These Vitamins & Minerals

#1 Vitamin C: 

There’s a reason you see those Emergen-C packs everywhere you go during cold and flu season. It’s because Vitamin C can help the body prevent infections by encouraging white blood cell production. Vitamin C is most commonly thought to be found in citrus fruits, but other sources include: 

• Broccoli
• Spinach
• Kale
• Peppers
• Tomatoes
• Winter squash
• Strawberries 
• Kiwi
• Papaya 

#2 Vitamin E: 

Vitamin E is a powerful fat-soluble antioxidant and plays a major role in overall immune health. The highest concentration of Vitamin E in cells is found in the immune cells. Vitamin E aids the body in fighting infection in addition to over 200 other roles in the body. Dietary sources include: 

• Nuts and nut butters
• Sunflower seeds or oil
• Avocado
• Butternut squash
• Kiwi
• Spinach
• Broccoli
• Olive oil 
• Shrimp 

#3 Vitamin D:

Vitamin D is another fat-soluble vitamin that plays a role in the body’s immune function. Vitamin D promotes anti-microbial peptides that the body utilized to fight infection. Vitamin D is most commonly found in animals products, but other dietary sources include: 

• Salmon
• Milk 
• Mushrooms
• Fortified tofu
• Yogurt
• Eggs
• Cheese 
• Fortified cereal 
• Fortified orange juice 

#4 Zinc:

Zinc is an important trace mineral required by the body to produce healthy immune cells. Zinc can be supplemented daily with 15-30mg, but should not exceed the upper limit of 40mg daily. Zinc is best consumed through dietary sources. Animal products as well as whole grains and legumes are rich dietary sources of zinc: 

• Beef
• Chicken
• Tofu
• Hemp
• Lentils
• Yogurt
• Oatmeal 

A Healthy Diet Contributes to a Healthy Immune System

Consuming a well balanced diet, getting adequate sleep, reducing stress, and exercising regularly can help reduce your risk of catching the cold or flu this season by promoting a healthy immune system. For more nutrition tips visit the AZ Dietitians blog, where you will find articles on 12 ways to eat more fruits and vegetables, how to get more sleep, and a more in depth look at vitamin C, A, Zinc Selenium and more! 

Written by Lexi Nazzaro, Dietetic Intern Sources: Material adapted from The Cleveland Clinichealth.clevelandclinic.com