The winter season means cold and flu cases are surging, with some parts of the country seeing an “exceptionally busy” time with respiratory illnesses. In Alberta, one doctor has said the province has seen one of the worst flu seasons in 15 years, while other areas of Canada are expecting cases to drop in the coming weeks.
While it’s certainly a time when nearly everyone seems to be sick, you can luckily try to prevent illness with what you put in your body. The food you eat can play a significant role in strengthening the immune system.
How can food boost your immune system?
The nutrients in various foods can boost your immune system by helping your body produce and support healthy white and red blood cells. Additionally, certain vitamins and minerals can fight inflammation, increase mucus production to trap bacteria and help your red blood cells deliver oxygen throughout your body. Some of the most beneficial immune-boosting nutrients are:
Consuming nutrient-rich foods is especially beneficial during cold and flu season. This winter, try to add more of the following 12 foods to your diet to help boost your immune system.
1. Citrus fruit
Citrus fruits are high in vitamin C, which is a powerful antioxidant. (Getty Images)
Citrus fruits are high in vitamin C, which is a powerful antioxidant that helps the immune system fight off infections. Vitamin C is concentrated in immune cells and has been proven to decrease during infections. This means your body needs more vitamin C if you’ve been exposed to a cold or flu virus. Excellent sources of vitamin C in citrus fruits include:
2. Chicken
Chicken is a good source of zinc. (Getty Images)
Chicken soup is both comforting and a hearty meal when fighting a cold. This meat is a good source of zinc, an essential mineral that’s involved in your immune system’s function. It’s critical to the normal development and function of immune cells in your body.
Chicken is also high in vitamin B6. This nutrient is essential in creating new and healthy red blood cells.
3. Sweet potatoes
Sweet potatoes contain nutrients that help fight infections. (Getty Images)
Sweet potatoes are delicious, nutritious and versatile. They’re high in vitamin A, vitamin C and beta-carotene. They’re also a source of potassium, a mineral that helps fluid balance throughout your body.
The vitamin A in sweet potatoes helps the body maintain a robust immune system. This nutrient supports the production and activity of white blood cells called lymphocytes, which fight infections.
There are plenty of ways to incorporate healthy sweet potato recipes into your diet during cold and flu season. Between chili, stuffed peppers, casseroles and skillets, there are lots of ways to add this vegetable into your meals (or you can even make it the star of the show!).
4. Oily fish
Fish like salmon and albacore tuna are a fantastic way to boost your immune system. (Getty Images)
Omega-3s are polyunsaturated fats that play an essential role in supporting your immune system by providing energy and structural components to cell membranes. Omega-3s benefit the health of your heart and brain, and may be best known for their ability to fight inflammation.
Fish like salmon and albacore tuna are fantastic options for boosting the immune system. For instance, salmon has around 2,150 mg of Omega-3s per serving.
5. Red bell peppers
Red bell peppers are an excellent source of both vitamin C and vitamin A. (Getty Images)
If you’re looking for a significant vitamin C boost, citrus fruits aren’t your only option. Vegetables like red bell peppers are an excellent source of both vitamin C and vitamin A. In fact, they contain approximately three times as much vitamin C as your average Florida orange.
Bell peppers offer several health benefits, so be sure to stock up on this nutritious veggie this cold and flu season.
6. Broccoli
Broccoli can help protect your immune cells. (Getty Images)
Don’t forget to add some broccoli to your flu-fighting diet too. This green veggie is rich in immune-boosting nutrients like vitamin C, vitamin A and vitamin E, which help protect your immune cells against damage from free radicals.
With bell peppers, broccoli and chicken all being great for your immune system, perhaps it’s time for a stir-fry night. These are 20 easy and tasty stir-fry recipes worth adding to your meal plans.
7. Shellfish
Shellfish are delicious delicacies rich in zinc. (Getty Images)
Shellfish are delicious delicacies rich in zinc. Adult women should ideally consume eight milligrams of zinc daily, while men should consume 11 milligrams. Shellfish — such as oysters, lobster and mussels — are an excellent source of this immune-boosting nutrient. For example, a single serving of Alaskan king crab can contribute 6.5 milligrams toward your daily dose.
8. Almonds
Almonds are a good source of vitamin E. (Getty Images)
Almonds are a good source of vitamin E. This nutrient plays a vital role in fighting off free radicals and keeping your immune system strong.
These nuts are also a great source of fibre, which helps keep the digestive system running smoothly. The vitamin K in almonds may also help protect against cancer, especially when combined with a diet high in fruits and vegetables.
9. Berries
Almonds are a good source of vitamin E. (Getty Images)
Berries are a great source of vitamin C and antioxidants. They’re also rich in fibre, which helps you feel fuller for longer.
The best part? Berries are delicious and versatile. Add them to salads or eat them by themselves to give your immune system a leg up against colds. Tip: Add berries to yogurt for a healthy and immunity-boosting breakfast.
10. Kiwi
Kiwi is rich in copper, potassium and manganese. (Getty Images)
Kiwi is a great source of vitamins C, E, A and K. This fruit is also rich in copper, potassium and manganese.
The high concentration of antioxidants in kiwis will help boost your immune system while protecting you from damage caused by free radicals. Because of the nutrient-rich nature of kiwis, they offer a multitude of other health benefits.
Luckily, kiwis are available to buy all year long, so they’re a great addition to your regular diet.
11. Garlic
Garlic is a powerful immunity booster. (Getty Images)
Garlic is a powerful immunity booster thanks to its antibacterial, antiviral and antifungal properties. It also contains vitamin C and other antioxidants that help boost your body’s defences.
It’s also rich in selenium, an important mineral and antioxidant, as well as manganese. Both are important compounds for good health and are usually found in only small amounts, so adding a little extra garlic to your plate can be a big help during cold and flu season.
12. Papaya
Papaya is rich in vitamins A, C and E. (Getty Images)
Papaya is rich in vitamins A, C and E, as well as fibre and potassium, making this fruit an immune-system booster. It’s tasty on its own or in a fruit salad with other cold-busting fruits like berries and citrus.
More ways to protect yourself during cold and flu season
In addition to eating immunity-boosting foods, there are extra steps you can take during cold and flu season to help prevent sickness: Get plenty of sleep, wash your hands and disinfect public surfaces.
These may all seem obvious, but they can go a long way in protecting you from common viruses. Keep your body even healthier by exercising regularly, avoiding smoking and limiting how much alcohol you consume.
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