Here Are 5 Foods to Help Fight Cold and Flu Season

As the cold, flu, and COVID-19 seasons approach, health experts stress the importance of a strong immune system. TV personality Dr. Nicole Saphier recently revealed several foods that can enhance immunity and support overall health. Saphier said, “It is certainly cold, flu and COVID season,” adding, “And we want to prevent illness, because once you already get infected, I’ll be honest, there are not a lot of things to relieve some of your cold and flu symptoms.”

Citrus fruits like oranges and lemons are rich in vitamins but should be consumed in moderation, especially for those with diabetes. Eating citrus raw or in homemade juices maximizes health benefits.

Dietitian Kara Lydon said, “Vitamin A helps regulate the immune system and protects you from infections by supporting immune system cells and barriers that keep the bad stuff out.”

Lydon added, “Research shows that various nutrient deficiencies – vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid – can increase your susceptibility to disease.”

A single raw red bell pepper contains more than double the daily recommended dose of vitamin C, essential for immune function. While cooking can reduce vitamin C levels, red bell peppers still offer valuable nutrients.

Saphier said, “If you grill it, if you boil it, it does reduce the vitamin C a little bit, but it’s still excellent, it has other nutrients in it.”

Garlic is one of the best foods for immune support. Dr. Saphier incorporates liquid garlic into juices with turmeric and ginger, emphasizing that a healthy body is vital during peak illness seasons.

Blueberries are packed with antioxidants and are low in calories and sugar. Dr. Saphier encourages enjoying a handful regularly for their numerous health benefits. Saphier said, “Blueberries are ‘nature’s powerhouse.'”

Saphier said, “When it comes to all of your fruits and veggies, this has one of the highest amounts of jam-packed, antioxidant, low-calorie, low-sugar content.”

Walnuts are beneficial for brain health and cognitive function. Dr. Saphier suggests keeping them on hand for snacking and advocates for organic options to avoid harmful additives.

Saphier explained, “Organic options are ‘always the way to go’ to avoid exposure to pesticides, hormones and other additives, but they can be a little more expensive.”

Lydon stated, “Malnutrition is the most common cause of immune-deficiency in the world, so making sure you’re eating adequately is key for immune health.”