With cold weather approaching, there are more than Halloween ghouls and Christmas sugarplums waiting at your doorstep.
Germs are preparing for another season of seasonal sniffles and discomfort.
There are several ways to support your body during the colder months, including staying active and maintaining a healthy lifestyle. But one of the most enjoyable ways to support your immune system is through the foods you eat.
Proper nutrition plays a key role in maintaining a well-functioning immune system.
In fact, about 80% of your immune system is located in your gut [1]! Research suggests that consuming a variety of nutrient-rich foods may support overall wellness and promote healthy immune system activity [2].
Incorporating essential vitamins and minerals into your diet doesn’t just support overall health—it may also help regulate your body’s natural responses to everyday challenges, including inflammation.
So, what foods should you consider adding to your autumn/winter shopping list? The foods and supplements listed below are known for their nutritional benefits and may support your general health and well-being.
Choose a few and start boosting your wellness routine before the season’s changes begin.
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, a well-known nutrient that plays a role in supporting your overall health.
But did you know that over 40% of American adults don’t get enough vitamin C [3]?
If you’re among them, it could be a good idea to boost your intake of vitamin C.
Your body needs vitamin C to support the production of white blood cells, which help maintain normal immune system function. Additionally, vitamin C is a powerful antioxidant that helps protect your cells from oxidative damage caused by free radicals.
While vitamin C is essential for overall wellness, studies suggest that maintaining adequate vitamin C levels can help support your body’s response to everyday health challenges [4].
Berries
Berries, such as blueberries, strawberries, and raspberries, are tiny but mighty when it comes to supporting your overall health. These fruits are rich in antioxidant vitamins C and E, both of which play a role in supporting a healthy immune system. They also contain flavonoids, a type of antioxidant that helps regulate the immune system and reduce inflammation.
Flavonoids have been shown to support the normal function of immune cells, helping them respond to everyday health challenges [5]. Berries are a great addition to snacks, salads, cereals, and smoothies, and pairing them with citrus fruits can provide a boost of key nutrients!
Leafy Greens
News flash: salad is good for you! However, research suggests that some leafy greens offer more specific benefits for your overall health, especially when it comes to supporting your immune system.
This winter, ditch the iceberg lettuce and stock up on spinach, kale, and Swiss chard. These greens are rich in nutrients like vitamins A, C, and E, which are important for maintaining a healthy immune system.
Vitamin A helps support the health of your skin and mucous membranes, which are your body’s first line of defense. Meanwhile, vitamins C and E act as antioxidants, protecting your immune cells from oxidative stress.
In addition to their immune-boosting nutrients, these leafy greens are also a good source of folate, a B vitamin that plays a role in the production and function of immune cells. Regularly including these greens in your diet may help support your overall health and well-being.
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 packed with probiotics.
Probiotics are beneficial bacteria that support gut health. Since a large part of your immune system is associated with your gut, maintaining a healthy balance of gut bacteria is essential for overall well-being. Probiotics help promote a healthy gut environment, which in turn supports your body’s natural immune function.
Research suggests that regularly consuming fermented foods can contribute to a healthy immune system, as well as support digestion and general vitality. If you’re not a fan of pickles or yogurt, consider exploring probiotic supplements as an alternative way to add these beneficial bacteria to your routine.
Nuts and Seeds
Nuts and seeds may be small, but they are packed with vitamins and minerals that support the immune system. Almonds, sunflower seeds, and walnuts are great sources of magnesium and zinc, two minerals that play important roles in immune function.
Magnesium helps with the regulation of inflammation, and a deficiency can potentially contribute to long-term inflammation issues. Zinc, on the other hand, is involved in the normal development and function of immune cells. Research suggests that zinc may support the body’s ability to handle certain symptoms, like those associated with the common cold.
Nuts make a satisfying snack and are a great addition to a variety of meals. Try adding them to pasta, salads, bread, cookies, or casseroles to enjoy their nutritional benefits and a delightful crunch!
The Top 5 Supplements for a Massive Immunity Boost
It can be tough to get all the nutrients you need from food, especially during the winter when heavier meals like pasta are often more tempting than fresh salads. Luckily, high-quality dietary supplements can help fill in the gaps and support overall wellness.
Consider adding these nutrients to your daily routine to help support your immune system:
- ACE Vitamins: Vitamins A, C, and E are commonly found in the foods listed above. These essential vitamins act as powerful antioxidants, supporting your immune system by helping to neutralize free radicals. You can conveniently get your daily dose of ACE vitamins from a multivitamin, along with other key nutrients.
- Curcumin: Curcumin, a compound found in the turmeric root, is known for its antioxidant and anti-inflammatory properties. Research has shown that curcumin can help support healthy inflammation levels, promote gut health, and protect against oxidative stress [9]. To ensure effective absorption, choose a liposomal curcumin supplement, which helps the body absorb the compound more efficiently.
- Elderberry and Echinacea: These time-honored herbs are commonly used to support immune function. Elderberry has been traditionally used to help with cold and flu symptoms, and studies suggest it can support immune health and reduce inflammation [10]. Echinacea is another herb that has been shown to support the immune system and promote overall wellness [11]. Both of these ingredients can be found in Manna Liposomal Elderberry Immune for easy supplementation.
- Vitamin D: Often called the “sunshine vitamin,” vitamin D is crucial for immune function, yet many people don’t get enough during the colder months. While you can find vitamin D in foods like fatty fish, taking a supplement can ensure you’re getting adequate amounts to support your immune system, especially when the sun’s rays are in short supply.
If you’re looking to give your immune system a helping hand this winter, starting a daily supplement routine before illness strikes is key. Waiting until you’re sick may limit the effectiveness of these nutrients.
For comprehensive immune support, try Manna’s Elderberry Immune—your all-in-one solution for year-round wellness.
Immunity is About More than Coughs and Colds
Fighting seasonal colds, allergies, and the flu is a great reason to support your immune system. Imagine how much more you can accomplish by staying healthy and avoiding those sick days and trips to the doctor. But the benefits of strengthening your immunity go beyond just avoiding sickness.
A properly functioning immune system plays a crucial role in maintaining overall health. It’s not just about fighting germs; it’s also essential for regulating inflammation. When your immune system doesn’t have the nutrients it needs, it can overreact, potentially leading to chronic inflammation and discomfort.
Unfortunately, this issue is becoming more common in the U.S., as many diets lack adequate essential nutrients [13].
Supporting a balanced immune system can help you feel better every day, not just when you’re fighting off illness. To get started, consider taking a daily multivitamin—an easy step toward boosting your overall wellness. And when you shop for groceries next, pick up some of the immunity-boosting foods mentioned above.
These foods don’t just support immune health—they can contribute to better overall well-being, helping you feel your best year-round.
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/
