Here’s How to Avoid Getting Sick This Cold and Flu Season: Food to Boost Immunity + Recipes

Although it’s still hot in Atlanta, it’s that time of year again. Flu season is approaching! By working in healthcare as a nurse practitioner, I am that go-to friend for health related questions. The question I get asked the most around this time of year is, “What should I take for this cold/flu?” I thought it would be nice to talk about my love for preventative care.

Immunity

Our immune system is our line of defense against all of those cold and flu bugs! It’s a system that has multiple checks and balances to work efficiently (source). So no, just eating a certain food is not going to cut it. You also have to make sure you practice a healthy lifestyle that includes sleep, exercise, and avoiding stress. You can look into 6 Pillars of Healthy Living to keep you on track.

Food

As we know, all food isn’t created equally. Certain nutrients found in particular foods can help boost your immunity and keep you healthy. Vitamin C, Vitamin E, Zinc, Carotenoids, Selenium, Iron and Omega-3 fatty acids are all key players for immunity. Due to their antioxidant, slowing of the immune response, and anti-inflammatory properties, they keep things running efficiently (source). The key is eating a variety of foods that are rich in anti-inflammatory properties, vitamins and nutrients. I listed 8 foods that help boost your immunity below, and trust me they are still tasty.

Broccoli Guards against cancer and is rich in a wide range of antioxidants, vitamins C and E, folate, and iron. To be sure to get all of these nutrients, make sure you aren’t overcooking your veggies.

Cashews Great source of zinc, essential amino acids and essential fatty acids required for optimum immunity.

Elderberry is a great source of antioxidants. It boosts resistance to infection and illness, and is often used as a flu remedy.

Try this Immune Boosting Elderberry Tea

• 6 cups of filtered water
• 3 tablespoons elderberry
• 2 cinnamon sticks
• 4 pieces cardamon, 4 whole cloves
• 1″ ginger
• honey

Ginger Fresh ginger root acts as an anti-inflammatory by inhibiting COX-2 enzymes, part of the chemical pathway that produces inflammatory chemicals.

Try this Ginger Tea

• 4-6 slices of raw ginger
• 1.5 to 2 cups filtered water
• lemon juice
• 1-2 tablespoons raw honey

Greek yogurt is high in protein and vitamin A. Eating yogurt in general is also said to be effective in producing the molecules that regulate and enhance the immune system.

Red bell peppers One of the very best sources of immune-boosting β-carotene. They also contain twice the amount of vitamin C than oranges.

Spinach Rich in inflammation-fighting carotenoids, as well as immune-boosting vitamin E. Other green leafy vegetables that are great for immunity are kale, chard, turnip greens and mustard greens.

Turmeric has been used in India for medicinal purposes for centuries. It has anti-inflammatory properties, anti-viral, antibacterial, antioxidant, anti-fungal, and that’s not all, but i’ll leave it at that. Curcumin gives it its yellow color and is responsible for most of its therapeutic benefits. Whenever you consume turmeric add a small dash of black pepper to help with absorption of curcumin (source).

Try this Cinnamon Golden Milk Latte

• 1 cup milk of choice
• ½ teaspoon turmeric
• ¼ teaspoon ginger powder
• ¼ teaspoon coconut powder (or coconut oil)
• ¼ teaspoon vanilla extract
• ⅛ teaspoon black pepper (or less, just a tiny pinch)

Optional Add-Ons

• 1 teaspoon maple syrup, agave syrup, or honey
• ¼ teaspoon cinnamon
• ⅛ teaspoon cardamom
• ⅛ teaspoon nutmeg

(source).

Practice great hand hygiene, and carry hand sanitizer with you. This will prevent the spread of the cold/flu viruses, especially from younger children. I linked some natural sanitizers below. I also linked where you can purchase elderberry!

What’s your go-to home remedy when you have a cold coming on? Please do share! xo

*This post contains affiliate links. All thoughts and opinions are my own. This post is not intended to treat, cure, diagnose, or prevent any disease. It is not a substitute for medical advice from your physician.

As always, thanks for reading!