Nutrition supports a strong immune system

Cold and flu season is here. Many people want to support their immune system to help protect themselves from illness. The immune system fights off germs, like bacteria and viruses, that can make you sick. A balanced diet supports your immune system to help keep you healthy, but it doesn’t completely prevent illness. There are many factors that can affect your immune system: age, stress levels and chronic diseases are just a few.  

In addition to getting your recommended vaccines, here are some nutrition tips to support a strong immune system this flu season.

Zinc at the start of cold symptoms may help

Zinc supplements are popular during the winter. The National Institutes of Health notes that taking zinc as a lozenge or syrup at the start of cold symptoms may help shorten the duration. However, it will not impact the severity of the common cold. Long-term use of zinc supplements is not recommended.  

Instead, consider increasing your zinc intake through foods. Example of zinc-rich foods include oysters, pumpkin seeds, oatmeal and turkey breast. Be sure to talk with your provider before adding supplements to your diet, as some vitamins and mineral-based supplements like zinc can affect how well your medications work.

Foods rich in vitamin C

Vitamin C is another common supplement taken during the winter. However, most research shows that taking vitamin C supplements won’t reduce your chances of getting a cold unless you are an older adult or smoke tobacco. Instead of taking a vitamin C supplement, add food sources of vitamin C into your meals and snacks.

Foods rich in vitamin C include oranges, strawberries, kiwi, red or green bell peppers, broccoli and Brussels sprouts. This Lemon-Parmesan Broccoli recipe is a great way to get vitamin C.

A balanced plate for a healthy immune system  

A balanced diet high in vitamins, minerals and antioxidants supports a healthy immune system. Include deeply colored fruits and vegetables, fiber-rich whole grains and flavorful spices in your meals. Aim to fill half of your plate with fruits and vegetables.

Not sure where to start? Consider adding berries (frozen or fresh) and cinnamon to oatmeal in the morning. Warm up with this cozy Carrot and Coriander Soup.

Explore spices with this Soothing Spice-Infused Golden Milk. Check out the VA recipe page for more recipes to keep your immune system strong this winter.

If you’re interested in this or any nutrition-related topic, contact your local VA to speak with a registered dietitian.