With cold weather approaching, there are more than Halloween ghouls and Christmas sugarplums waiting at your doorstep.
Germs are gathering their strength for another year of coughs and sniffles.
There are a bunch of things you can do to prevent getting sick, such as getting a flu vaccine and staying active. But the most fun way to empower your defenses is to eat your way to a strong immune response.
Food is incredibly important to a properly functioning immune system.
In fact, about 80% of your immune system is located in your gut [1]! Studies have shown that eating immunity-boosting foods is associated with lower rates of illness [2].
Consuming the right vitamins and minerals doesn’t just strengthen your germ shields—it also regulates your immune response. This helps prevent out-of-control inflammation that can make life so uncomfortable.
So, what foods should you add to your autumn/winter shopping list? The foods and supplements below are not your average immune boosters.
They are ultra-potent immunity enhancers, according to science. And, you can get them right off the shelf at your local grocery store.
Choose a few and start building up your defenses before those germs come a-knocking.
Top 5 Foods Immune-Boosting Foods
When the weather gets cold, all you want to do is eat. And now you can! Just choose the following foods for a super-charged immunity boost (and limitless guilt-free snacking).
Citrus Fruits
You probably know that citrus fruits, like oranges, lemons and grapefruits, are packed with vitamin C, one of the most well-known immunity boosters.
But you might not know that over 40% of American adults don’t get enough vitamin C [3].
If you’re one of them, you can expect a visit from germs very soon.
Your body needs vitamin C to produce white blood cells, which are the warriors that fight off infections. It’s also a powerful antioxidant, protecting your immune cells from harmful free radicals.
Studies have found that getting more vitamin C may help reduce the duration and severity of colds and other respiratory infections [4]. That means fewer sick days and more manageable symptoms even if you do catch something.
Berries
Berries, such as blueberries, strawberries and raspberries, are tiny but mighty when it comes to boosting your immunity. These fruits are rich in antioxidant vitamins C and E, both of which are essential for a strong immune response. They also contain flavonoids, a type of antioxidant that helps to regulate the immune system and reduce inflammation.
Flavonoids have also been found to enhance the ability of immune cells to respond to viruses and bacteria, making berries a delicious way to fortify your defenses [5]. Berries are perfect for snacks, salads, cereals and so much more. Or, add them to a smoothie with some citrus fruit to double down on immunity!
Leafy Greens
News flash: salad is good for you! However, according to research, some leafy greens are much more beneficial to your immune system.
This winter, ditch the iceberg and stock up on spinach, kale and Swiss chard. These nutritional powerhouses are packed with immunity-boosting nutrients like vitamins A, C and E.
Vitamin A helps to maintain the health of your skin and mucous membranes, which are your body’s first line of defense against pathogens. As we mentioned above, vitamins C and E are antioxidants that protect your immune cells from damage. But these greens aren’t finished yet.
They are also a good source of folate, a B vitamin that aids the production and function of immune cells. Leafy greens are so powerful that they don’t just help you defeat germs in the colder months.
Studies have found that eating greens leads to a 25% reduction in all-cause mortality, including heart disease and stroke [6].
Yogurt and Fermented Foods
If it’s sour and salty, it’s probably good for your immune system. Yogurt and other fermented foods like sauerkraut and kimchi are rich in probiotics.
Probiotics are healthy bacteria that support gut health. Since most of your immune system is based in your gut, it’s super important to maintain a healthy balance of gut bacteria. Probiotics help to stimulate the production of antibodies and empower immune cells to do their job (AKA fight germs).
Research has shown that regularly consuming fermented foods can improve your immune response [7]. But that’s not all. It can also enhance digestion, energy levels, mental clarity and a lot more. If you don’t like pickles and yogurt, consider taking a probiotic supplement.
Nuts and Seeds
Nuts and seeds may look small, but they are loaded with vitamins and minerals that protect the immune system. Aim for almonds, sunflower seeds and walnuts to get more magnesium and zinc. These two minerals are vital for immune function.
Magnesium is critical for inflammation regulation. If you don’t get enough (spoiler alert: more than half of Americans don’t!) you can suffer from long-term inflammation issues.
Zinc is involved in the development and communication of immune cells. Like vitamin C, taking zinc has been found to reduce the duration of cold symptoms [8]. Nuts make a wonderful snack and a great addition to some of your favorite cold-weather foods.
Add them to pasta, salad, bread, cookies and casseroles for an immunity-boosting crunch!
The Top 5 Supplements for a Massive Immunity Boost
It’s tough to get all of your required nutrients from food, especially in the winter when you want to eat fewer salads and more pasta. Luckily, you can still get your essential vitamins and minerals from a high-quality dietary supplement.
Try one (or more) of the following to boost immunity.
- ACE Vitamins: vitamins A, C and E are found in most of the above superfoods. They deliver a strong antioxidant boost that empowers the immune system and defeats toxins that seek to attack your cells. Luckily, you can get your daily dose of ACE from a daily multivitamin, along with a bunch of other essential nutrients.
- Curcumin: Curcumin is one of the world’s most powerful antioxidant and anti-inflammatory nutrients, according to research. Dozens of studies have found that this compound, which comes from the turmeric root, can stop inflammation, improve gut health, empower immune cells, and fight free radicals [9]. And that’s just the tip of the iceberg. To get enough curcumin to make a difference, take a liposomal curcumin supplement. Curcumin needs liposomes to be effectively absorbed by your body.
- Elderberry and Echinacea: These natural immunity boosters are kind to your body and harsh on germs. Elderberry has been used for centuries to fight colds, and science has finally caught up with tradition. It’s been found to reduce cold and flu symptoms, speed up healing, fight inflammation and much more [10]. Echinacea is another traditional immunity booster. Many studies have found that it improves immune function, relieves pain and even fights viruses [11]. It’s important to take these ingredients regularly to benefit from their effects. You can get both of them and other immunity-boosting nutrients in Manna Liposomal Elderberry Immune.
- Vitamin D: Vitamin D comes from the sun, which means most of us don’t get enough of it in colder months. Because vitamin D is essential to immunity, a lack of D leads to an abundance of sniffles. You can get more vitamin D by eating oily fish like salmon and sardines, but most people don’t have dolphin-like diets. Take a vitamin D supplement in the winter to keep your defenses strong even when the sun is lazy.
If you’re serious about avoiding those sick days this winter (and all year long), don’t wait to start taking a daily immunity-boosting supplement.
Most will not help you if you start taking them after you’re sick. You need to improve your defenses before germs attack.
For the absolute best in immunity enhancement, get Manna’s Elderberry Immune. It’s your all-encompassing immune booster – perfect to keep the sniffles at bay!
Immunity is About More than Coughs and Colds
Fighting seasonal colds, allergies and the flu is a great reason to strengthen your immunity. Just imagine what you can do by saving those sick days and trips to the doctor. But avoiding coughs and colds is only a minor benefit of empowering your immunity.
A properly functioning immune system is about more than fighting germs. It’s also essential for regulating inflammation. When your immune system lacks nutrients, it can start attacking your body, causing rampant inflammation and chronic symptoms.
This problem is only getting worse in America because our diets lack adequate amounts of essential nutrients [13].
A balanced immune system makes you feel better all the time—not only when germs attack. So, give your immune system what it needs now to enjoy better health all year round. Start by taking a daily multivitamin—it doesn’t get easier than that. And next time you go shopping add a few of the immunity-boosting foods above to your cart.
These foods don’t just fight germs…They help you live a longer, happier life!
FAQ
Cold weather is a prime time to focus on immunity-boosting foods. Some of the top choices include citrus fruits, berries, leafy greens, nuts, and yogurt or other fermented foods. These foods provide essential vitamins, antioxidants, and probiotics to strengthen your immune system against seasonal germs.
Vitamin C is crucial because it helps produce white blood cells, the body’s main defense against infections. It also acts as a powerful antioxidant, protecting immune cells from damage and potentially reducing the severity and duration of colds.
Probiotics, found in yogurt and fermented foods like kimchi and sauerkraut, maintain a healthy balance of gut bacteria. Since most of your immune system is in your gut, probiotics play a key role in supporting immune function by enhancing antibody production and activating immune cells.
Elderberry and echinacea are traditional herbal remedies known for their immune-boosting properties. They can help reduce cold and flu symptoms, fight inflammation, and even speed up recovery time, making them excellent additions to a winter immunity regimen.
Yes, Vitamin D is essential for immune function and can be especially helpful in the winter months when sunlight exposure is low. Low vitamin D levels are linked to increased susceptibility to infections, so taking a supplement can support your immune defenses.
Supplements like multivitamins, vitamin C, vitamin D, curcumin, and glutathione can help fill nutritional gaps. These supplements ensure that you receive essential immunity-enhancing nutrients even if your diet lacks certain fruits, vegetables, or fermented foods.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://pubmed.ncbi.nlm.nih.gov/38082300/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084045/
- https://www.sciencedirect.com/science/article/abs/pii/S0308814621011511
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9915096/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356429/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738113/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
- https://www.mountsinai.org/health-library/herb/echinacea
- https://www.ejmoams.com/ejmoams-articles/relationship-between-glutathione-and-the-immune-system-95869.html
- https://www.ncbi.nlm.nih.gov/books/NBK493173/
