12 Ways to Empower Your Immunity: A Guide to Nourishing Your Body During Cold & Flu Season

As the chill of winter sets in, our bodies become more susceptible to the common cold and flu viruses. The key to weathering this season lies not just in bundling up but in fortifying our immunity to have a healthy immune system through thoughtful nutrition. Here is how to cut that runny nose, love a healthy diet with immune-boosting foods and  we’ll explore the plant-powered approach to nutrition that can help alleviate cold and flu symptoms, keep your immune system robust, and support overall well-being.

Vitamin C : The undeniable hero of immune support, vitamin C, is abundantly found in citrus fruits. Let’s not just drink orange juice as it contains NO fiber but let’s eat: oranges, lemons, limes, grapefruits, tangerines, clementines, mandarins, pomelos, kumquats and blood oranges as they are not only refreshing but rich in antioxidants that bolster your body’s defenses against viral infections.

Zinc : Legumes such as chickpeas, lentils, and beans, as well as seeds like pumpkin seeds, hemp seeds, sesame seeds, nuts like cashews, almonds, and peanuts, along with whole grains such as quinoa and oats, provide significant amounts of zinc. Tofu, tempeh, and dark chocolate are also noteworthy sources of this essential mineral. 

Healthy Fats & Whole Grains: Essential fatty acids, particularly omega-3s, play a crucial role in reducing inflammation and supporting overall health. Incorporate sources like flaxseeds and walnuts into your plant-based diet, along with whole grains like quinoa and oats, for sustained energy and immune support.

Vitamin D : Even in the winter months, maintaining adequate vitamin D levels is essential for a robust immune system. Fortified plant milks and sunlight exposure contribute to your vitamin D intake, supporting your body’s ability to fend off common cold and flu symptoms.

Sweet Potatoes & Dark Leafy Greens : Amazing for immunity because they are rich in essential vitamins, minerals, and antioxidants, including vitamins A, C, and K, as well as fiber. These nutrients support immune function, help combat oxidative stress and inflammation, and promote a healthy gut microbiome—all of which contribute to a strong and resilient immune system. 

Ginger Tea : A steaming cup of ginger tea is not only a comforting remedy for a sore throat but also possesses anti-inflammatory properties that can help alleviate cold symptoms.

Vitamin E : Potent antioxidant present in foods like pumpkin seeds, vitamin E contribute to overall immune health, helping your body combat free radicals and stay resilient during the flu season.

Cruciferous Vegetables: The link between gut health and overall immunity is increasingly recognized. Cruciferous vegetables, such as broccoli and kale cauliflower, cabbage, bok choy, arugula, turnip and collard greens, foster a healthy gut microbiota, playing a vital role in supporting your body’s defenses.

Chili Peppers : Spice up your meals with chili peppers containing capsaicin, known for its immune-boosting and anti-inflammatory properties. Add a flavorful kick to your plant-based dishes to keep your immune system alert.

Lastly, my personal FAVORITE food for sick days is GARLIC!!

Garlic is often touted for its potential health benefits, including its ability to support the immune system. While research on garlic’s specific effects on cold and flu symptoms is limited, it does contain compounds like allicin, which has antimicrobial and anti-inflammatory properties. Some studies suggest that garlic may help reduce the severity and duration of colds and flu but in my case it stops it vene before it begins! Many time my kids had a cold or flu, I would eat a ton of garlic and not get sick.

In conclusion, as we navigate the cold and flu season, it’s crucial to prioritize our health and well-being. Strengthening our immune systems starts with simple yet powerful actions. First and foremost, if you’re feeling unwell, remember that staying home not only allows you to rest and recover but also helps prevent the spread of illness to others. Secondly, incorporating a balanced and nutrient-rich diet into our daily routine is key. By choosing whole, healthy foods like fresh fruits and veggies which are packed with immune-boosting nutrients, we provide our bodies with the fuel they need to function optimally. Remember, our gut health plays a significant role in supporting our immune system, as it accounts for 70% of our immunity. Therefore, let’s make conscious choices to nourish our bodies with the best foods possible. Together, by prioritizing rest, nutrition, and overall well-being, we can navigate the cold and flu season with resilience and vitality. Here’s to a season of health and happiness for all!