There are several important food groups to lean on during the winter months that can help maintain immunity, according to experts interviewed by Healthline. Here are a few of them.
1. Vegetables
Vegetables, especially root vegetables that tend to grow better in winter months, are good sources of vitamins A, C and K.
These vegetables include carrots, Brussels sprouts, Swiss chard, radishes, and rutabagas.
In addition, Brussels sprouts are high in fiber, and rutabagas are loaded with potassium.
Poon added cabbage and sweet potatoes to the list. She said both can help reduce stress and boost the immune system.
Kirkpatrick noted that a low sodium soup with lots of vegetables is another healthy choice.
2. Leafy greens
Kale provides some of the highest nutrient content of all the leafy greens. It is packed with vitamins A, C, and K as well as vitamin B, fiber, and antioxidants.
Red cabbage is considered another healthy choice. It contains an assortment of vitamins as well as manganese and potassium. Poon added that cabbage, in general, contains antioxidants, fiber, and glucosinolatesTrusted Source, which have anti-inflammatory properties.
Parsley contains various vitamins and other nutrients, including iron and calcium.
Spinach is another great source of vitamin C and antioxidants.
Kirkpatrick suggested including a plate of leafy greens with a lean protein such as salmon or chicken on top for lunch or dinner.
3. Fruits
Oranges, grapefruit, and lemons are among the citrus fruits that are rich in vitamin C as are tangerines and limes.
Kirkpatrick notes that vitamin C can also be obtained from broccoli, berries and tomatoes. Red bell peppers are another source.
Cutler added that many fruits as well as vegetables contain important minerals and antioxidants.
Poon suggests putting apples on your winter diet because they contain fiber and antioxidants in addition to citrus fruits such as oranges and lemons. She suggests adding a squeeze of lemon juice to your water.
4. Berries
Strawberries, blueberries, blackberries, and raspberries are all high in fiber and antioxidants and a good source of vitamins C and K1.
Kirkpatrick recommends adding berries to a bowl of steel-cut oats at breakfast. She also suggests trying berries for dessert instead of ice cream, pie, or cookies.
5. Nuts, healthy fats, and spices
Nuts, in particular almonds, can help boost the immune system.
Nuts are packed with vitamin E and also contain healthy fats. In addition, adults only need a handful of nuts to obtain significant health benefits.
Cutler said walnuts, flaxseed, and fatty fish are good sources of healthy fats. He also notes that lean protein such as fish, poultry, beans, lentils, and tofu can provide essential amino acids.
“Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that support gut health, which is closely linked to immune function,” he added.
Poon noted that avocados are another good source of healthy fats. She also highlighted spices as a great winter complement.
“Spices such as garlic, turmeric and black cumin seed can be used in cooking or in supplement form to support your body’s ability to fight off illness,” she said. “These spices also have a warming quality that can help balance out the cold properties of the season.”
Supplements can help support the immune system but should not replace the nourishment you get from a healthy diet.
If you do become ill with the flu, there are foods that can help you recover. Among them:
- broth
- chicken soup
- garlic
- vitamin D-rich foods (i.e., salmon, dairy milk, fortified oats)
- fruits and vegetables with vitamin C (i.e., oranges, red or green peppers, broccoli, lemon juice)
- yogurt