The days are getting shorter, the air is getting crisper, and you’re stepping indoors, from the train to the office to gym workouts. You can try wiping down your treadmill and weights, or throwing side eye at anyone coughing or sneezing in the general vicinity. But the best defense going into cold and flu season is good health, starting with what you put on your plate.
“Right now, transitioning into fall, it’s time to jumpstart your immune system,” says Rebecca Katz, MS, wellness expert, and author of Clean Soups. “Everything you eat counts, and you want to strengthen your system, and get it ready to fight! Don’t wait for all those cold germs to start flying around the office, or for your kid to come home from school with a cough.”
Immunity-Boosting Foods
Can certain foods boost your immune system? “No single ingredient is going to make you invincible,” Katz explains. “Foods work synergistically together. Give yourself the best balance and protection that you can. Look at all of the beautiful winter squashes, root vegetables, dark greens, and vibrant citrus at the farmers’ market.” By eating a range of colorful fruits and veggies, fatty fish, and fermented foods, you’ll make sure you’re stocked on vitamins and minerals. Here are a few key foods that can help to keep you fighting fit this season.
Sardines: “Vitamin D is extremely important for immune health, and it’s the one thing I always tell clients to get checked,” says Katz. Try sardines, or other cold-water fish, like salmon, halibut, and tuna.
Winter squash: Acorn, butternut, pumpkin, and other orange-fleshed squashes are rich in vitamins A, C, and K.
Dark greens like spinach, kale, and chard are anti-inflammatory. “Cook your greens in a little olive oil, to make sure you’re getting fat-soluble vitamins. But of course, it also makes them taste fabulous!” says Katz.
“Garlic has antibacterial and antiviral properties.” Katz drops a handful of cloves into her magic mineral broth.
Mushrooms contain a little vitamin D, but also have well-documented medicinal properties. In particular, studies show that shiitake mushrooms boost immune health.
Fermented foods, like sauerkraut, kimchi, and yogurt, provide natural probiotics, and a happy and healthy gut supports your whole body. “The gut isn’t only the second brain,” emphasizes Katz. “It’s really the heart of your entire immune system.”
What about Vitamins & Herbs?
For an extra insurance policy, consider taking a general multivitamin. But avoid popping pills for any single vitamin or mineral, which can throw the balance of the others out of whack. What’s not going to work: Pounding vitamin C when you start to feel sick. “If you’re already at a deficit, you can’t make up for that last minute!” says Katz. “And have you seen the sugar counts on some of those packets? The best thing you can do when you’re starting to feel yucky is to hydrate with warm liquids—drink up, especially if you’re stressed or flying.” Katz sips on cinnamon, ginger, or green tea, or even hot water with a big squeeze of lemon and a touch of honey.
Of course, beyond food, drinks, and vitamins, there are other ways to take care of yourself! ’Tis the season to go get a flu shot and wash your hands carefully. For your body to fight off bad guys, you also want to sleep, work out (but not too much!), and find ways to blow off stress and steam. “Take the time to put your toes up!” says Katz. “And especially when you’re sitting down for a meal, take a deep breath and be mindful of what you’re eating. You control what you put on the end of your fork. You already know that you need the right kind of fuel in your body to perform the way you want to perform, whether you’re training for a marathon or walking up a hill.” So the same way that you’d fuel up for a workout, fuel up for cold and flu season.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
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