A strong immune system is important during the cold and flu season. While quality sleep, regular exercise, proper hand-washing and social distancing all play a role in maintaining a healthy immune system, the foods you eat can also help. These recipes all contain specific ingredients that support immunity with antioxidants, key vitamins and minerals.
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GLUTEN-FREE
Why it made the cut: Citrus fruit is an excellent source of vitamin C, an important nutrient that supports the immune system and, in particular, helps with white blood cell formation to fight infections. Yogurt contains vitamin D and probiotics, which are great for gut health. Finally, almonds are rich in vitamin E, an oft-overlooked nutrient that supports immunity.
KETO
Why it made the cut: Eating salad for breakfast is a fantastic immune system win. This recipe contains several immune-supporting phytonutrients; it has carotenoids from spinach, healthy fats from avocado and vitamin C from roasted cauliflower.
LOW-CARB
Why it made the cut: Coconut milk and broccoli offer immune-boosting benefits. Coconut milk contains lauric acid, a medium-chain fatty acid known for its antiviral and antimicrobial properties, which can help strengthen the immune system. On the other hand, broccoli is rich in vitamins C and E, as well as antioxidants which can enhance the body’s defense mechanisms against infections. Consuming both coconut milk and broccoli can provide a synergistic effect, promoting a healthier immune response.
MEDITERRANEAN
Why it made the cut: You may not think of chicken as an immune-supporting food, but it contains nearly 1/3 of your needs for vitamin B6, which is important for forming healthy red blood cells, a key player in immune function. This recipe is also rich in vitamin A, iron, B vitamins and calcium, all of which help keep your immune system functioning optimally.
VEGAN
Why it made the cut: This recipe contains veggies high in immune-supporting vitamins A and C, including carrots, broccoli and cauliflower. It also has turmeric-rich curry powder and curry paste, plus ginger — all of which contain anti-inflammatory compounds known to support a healthy immune system.
Originally published December 2020, updated November 2023
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