In the heart of flu season, many people turn to supplements and trendy health products to boost their immune system. While quick fixes may sound appealing, the truth is that building a resilient immune system starts with what’s on your plate.
I often hear that eating healthy is expensive and unrealistic, but with some simple tips and intentional effort this can be doable on any monthly budget. Immune boosting foods are widely available right here in southern Utah. Wholesome ingredients can come in many forms, including fresh, frozen and canned varieties which can contribute to a healthier plate. These foods help support our health, boost our immune system, and improve gut health naturally and effectively.
Emerging research highlights the critical role gut health plays in supporting our overall wellness. With more than 70 percent of our immune system residing in our gut the connection is clear. Gut health not only translates into viral susceptibility but also indicates disease status, mental health, and your ability to lose weight. The key to enhancing your gut health, strengthening your immune defenses against winter illnesses, and improving your mood lies in making strategic changes to your plate.
Let’s take a closer look at what really works when it comes to using food to strengthen your immune defenses. With a focus on nutrient rich food choices, here’s a list of top immune boosting foods you can incorporate into your daily meals to stay healthy and energized throughout this winter season:
Citrus foods, berries, bell peppers and spinach are each packed with vitamin C. These powerhouse choices help stimulate the production of white blood cells, which are key to fighting off infections. Budget tip: purchase these foods fresh when on sale, and frozen otherwise.
Lean meat, beans/legumes, and seeds like pumpkin and sunflower are naturally excellent sources of zinc. This micronutrient is essential for immune cell function and healing inflammation and damage within your body. Budget tip: consider purchasing in bulk when on sale. In recipes utilizing ground meat, half the meat and add beans to compensate.
Orange and yellow produce like sweet potatoes, carrots, and squash contain vitamin A which plays a vital role in maintaining the health of your skin and mucous membranes, your body’s first line of defense against pathogens. Budget tip: purchase frozen or fresh, shop local sales!
Yogurt, kefir, and fermented foods like sauerkraut are great probiotic foods. Healthy gut bacteria support the immune system by keeping harmful bacteria at bay. Health tip: purchase plain rather than flavored options to cut added sugar. Flavor at home with a drizzle of local honey, fresh or frozen berries, or some fruit preserves.
Berries, nuts, and leafy greens contain antioxidants that help protect your cells from damage caused by free radicals, which can weaken your immune system. Culinary tip: add a handful of nuts to stir-fry’s, salads, or even soups. Adding leafy greens to your salad can add flavor and nutrient density.
One of the most effective ways to strengthen your immune system is to focus on whole foods rather than relying on supplements. Whole foods provide a synergistic combination of nutrients that work together to enhance your overall health, flush toxins from your body, and combat infections something pills cannot replicate. While supplements can be useful in certain situations, it’s clear that a food-first approach remains the most sustainable and effective path to sustainable wellness and overall immune resiliency.
Dietitian tip of the week: Buy produce in season for better quality and lower prices! Don’t forget that frozen fruits and vegetables are an excellent option; often just as nutritious, and sometimes even more than their fresh counterparts.
Looking for expert guidance and personalized support? As a registered dietitian, I’m here to help! My outpatient services include diet counseling to navigate disease and symptom management, support for weight loss, gut health intervention, education on nutrient needs, and practical tips for healthy living. Call 435-644-4115 to schedule your visit today. Most services are even covered by insurance. Let’s work together to keep you and your family healthy all year long!
