Written by: Nicole Pazdziorko, RDN, LDN

A resilient immune system is essential for maintaining optimal health and defending against illness as cold and flu season approaches. While there is no one food that guarantees protection against sickness, optimizing eating behaviors with the right balance of nutrient dense foods, coupled with the right lifestyle behaviors will enhance your ability to fend off the flu and recover quickly during the colder months. As cold and flu season approaches, add an extra layer of protection with the following nutrients to support immune function.

 

Vitamin A

Vitamin A works as a powerful antioxidant, produces white blood cells and regulates immune cell responses. Look for bright orange produce like sweet potatoes and carrots and dark leafy greens, like broccoli and spinach to add to your cart.

Try this Sweet Potato Curry with Spinach and Chickpeas.

 

Vitamin C

Another powerful antioxidant, vitamin C supports immune cells and enhances their ability to protect against infection. Citrus fruits, like oranges and grapefruit, berries and bell peppers are excellent sources of vitamin C to include in your grocery haul. 

For a vitamin C rich mocktail, try making this Full Circle Green Tea-llini.  

 

Vitamin D

Vitamin D enhances the pathogen-fighting effects of white blood cells that are an important part of your immune defense – and decreases inflammation, which helps promote the immune response. Good sources of vitamin D include egg yolks, vitamin D fortified milk and yogurt.

Feature in this savory Potato, Kale and Pecorino Frittata for breakfast, lunch or dinner.

 

Iron

Iron helps to build immune health by promoting the growth and activity of immune cells and carrying oxygen to those cells. Iron is found in protein-rich foods like red meat and beans, as well as fortified cereals, breads and leafy greens. 

Try this hearty and iron-rich Southwestern Beef and Bean Stew.

 

Zinc

Zinc is essential for immune cell development and communication and plays an integral role in mounting an inflammatory response. Add beef, seafood, nuts and seeds to your diet for more zinc. 

Feature zinc-rich pumpkin seeds and nuts in this Toasted Honey Muesli with Coconut & Dried Pineapple.

 

Probiotics

Probiotic rich foods contain beneficial bacteria that help to support the body’s natural gut flora and assist with defense against illness. Incorporate Greek yogurt, cottage cheese with live cultures, kefir and kimchi.

Try Almond Butter & Yogurt Fruit Dip.

 

Consider Supplements

Having trouble meeting vitamin and mineral requirements? Consider adding a layer of protection with Topcare vitamin and mineral supplements. Consult with a Food City pharmacist to find out what supplements best support your health and immunity. 

 

Don’t Forget to Get Your Flu Shot

When it comes to ensuring you and your family stay healthy this season, start by visiting a Food City pharmacy and getting your annual flu shot. When you get your flu shot at the Food City Pharmacy, you can shop for what you need and help protect yourself, your family, and your neighbors’ health. It’s a choice you won’t regret.