If you’re like most of us, you’re probably trying harder than ever to stay healthy this winter. With cold and flu season looming just around the corner (not to mention COVID-19), there are plenty of reasons to remain extra diligent about handwashing, wearing a mask, and social distancing from friends and family as the weather gets cold. Luckily, it’s entirely possible to bolster your immune system at home without spending a small fortune on shakes or supplements. Instead, try immune-boosting foods.
“Eating a varied and colorful diet helps to ensure you are getting a wide variety of nutrients,” says Amy Shapiro, a registered dietician and founder of RealNutritionNYC. “You can get most of what you need from food. Medicine fixes or temporarily fixes ailments once they happen. Whole foods can prevent illnesses before they happen.”
So, rather than filling your cart with powdered smoothies and supplements on your next trip to the grocery store, why not stock up on a wide array of immune-boosting foods like seasonal fruits and veggies instead? “Eating a balanced diet full of diverse colors allows for a variety of nutrients to prevent current and future illnesses,” says Shapiro. “As we spend more time indoors in drier environments, it is important to eat foods to boost immunity since we will come in contact with more germs. Additionally, staying hydrated helps to keep our mucus membranes moist to capture pathogens and bacteria and prevent them from entering our bloodstream.”
Here, Shapiro shares her top five superfoods to help boost the immune system and combat illness.
1. Mushrooms
“I am totally obsessed with all things mushrooms right now,” says Shapiro. “Mushrooms provide fiber and beta-glucans, which reduces cholesterol and promotes gut health. They also contain vitamin D, which boosts immunity, and research shows may help prevent COVID. They also have vitamin C. Finally, some varieties help to naturally manage our stress levels, aid in lowering cortisol, and promote sleep, things that are just as important in our overall health to boost our immunity. I buy a powder called Om Mushroom and either stir it into my coffee or smoothie. I also make sauteed mushrooms with greens in avocado oil with garlic, sea salt, and red pepper flakes.”
2. Garlic
“Garlic is a powerful herb that is antimicrobial and anti-fungal and can therefore fight off illnesses,” says Shapiro. “It is rich in allicin, the compound responsible for doing this. Finally, garlic also provides fiber and promotes healthy bacteria and microbiome. If you dare, slice it thin and eat it raw or add it to your salad dressing. I use garlic in most things I cook. Or, when I make broth or rice, I’ll toss in a few whole cloves and eat them after they have softened.”
3. Dark Leafy Greens
“Where do I begin?” says Shapiro. “We all know kale is a superstar. Spinach is also rich in iron but high in zinc, a micronutrient that helps promote health and boosts immunity by supporting the cells in our body that fight off pathogens. Consuming adequate zinc promotes a strong immune response. Dark leafy greens are easy to use in smoothies or as a side dish and mild in flavor. I add them to every salad, omelet, or side dish I make. Enjoy them raw or cooked and regularly!”
4. Bone Broth
“Bone broth is perfect for fall and winter,” says Shapiro. “Due to the rich collagen content, it has been shown to help seal any gaps in the gut lining, which can weaken the immune system and allow pathogens from the gut to enter the bloodstream. Enhance your bone broth with garlic and ginger to improve anti-inflammatory response. Although I don’t make my own, I like to sip it like I would coffee or tea as a snack. I also use it when cooking soup or making grains to add depth and introduce it to the whole family in a friendly and delicious way.”
5. Citrus
“Citrus is an oldie but a goodie and it’s in season during fall and winter,” says Shapiro. “Citrus fruits are rich in vitamin C, which has been shown to boost immunity as it increases the production of white blood cells which fight off viruses, colds, flu, and pathogens. Enjoy everything from lemons to oranges. I start my day with lemon water and I love a good orange for an afternoon snack. Clementines are also always a family favorite when we’re on the run!”
Have you tried any of these immune-boosting foods? Tell us in the comments–and shop Cozy Winter essentials to stay snuggled up at home this season!
This post is meant for informational purposes only, you should always follow the most up-to-date CDC guidance on COVID-19 protection, and reach out to a medical professional with specific issues.
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