Keeping your immune system in top shape is critical to staying healthy year-round. While getting enough sleep, exercising regularly, and managing stress are essential components of a robust immune system, your diet also plays a significant role. 

With flu season around the corner, we’re tackling foods for immunity and sharing ten foods to keep stocked during sickness season to improve your health and keep you healthy.

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The Benefits of Supporting Immune Function with Nutrition

Our immune system is a complex network of cells, tissues, and organs that work together to defend our bodies against harmful invaders like bacteria, viruses, and other pathogens. Proper nutrition provides the building blocks our bodies need to produce and maintain these defenses. 

Vitamins, minerals, antioxidants, and other nutrients support the development and activity of immune cells, help repair tissues, and create barriers against pathogens. Eating a balanced diet rich in immune-boosting foods can help reduce the duration and severity of illnesses and may even help prevent them altogether.

 

10 Top Foods That Fight the Flu

Helping your immune function doesn't have to be complicated! Here are ten affordable pantry staples to help keep you and your family healthy.

1. Garlic

This pungent bulb has been used for centuries for its medicinal properties. Rich in allicin, garlic is a potent antibacterial and antiviral ally in anyone’s fight against disease. It’s also known to boost the immune system by stimulating the activity of white blood cells. Best of all, garlic is incredibly cheap and can be added to almost any savory dish for a burst of flavor.

2. Canned Tomatoes

Tomatoes are a great source of vitamin C and beta-carotene, both of which are essential for a healthy immune system. They also contain lycopene, an antioxidant that helps protect cells from damage.

Canned tomatoes are particularly convenient and can be used in various recipes, from soups and stews to pasta sauces and chili. 

3. Beans and Lentils

Beans and lentils are affordable and packed with nutrients like protein, fiber, iron, and zinc, contributing to immune health. Rich in folate, they help produce new cells, including immune cells. Whether you prefer black beans, chickpeas, or red lentils, these legumes can be easily added to salads, soups, and casseroles.

4. Canned Fish

Canned fish, such as tuna, salmon, and sardines, are excellent sources of omega-3 fatty acids, which help reduce inflammation and enhance the function of immune cells. They also provide vitamin D, which is vital for immune regulation. Canned fish is not only budget-friendly but also convenient for quick meals.

5. Oats

Oats are a versatile pantry staple that can be enjoyed for breakfast, baked into snacks, or used as a thickening agent in soups. They are high in beta-glucan, a type of soluble fiber that enhances immune function by activating white blood cells. Additionally, oats provide essential nutrients like manganese, selenium, and zinc.

6. Nuts and Seeds

Nuts and seeds, such as almonds, sunflower seeds, and pumpkin seeds, are nutrient powerhouses. Rich in vitamin E, they help maintain the integrity of immune cells. Nuts and seeds also provide healthy fats, protein, and minerals like magnesium and zinc, which are important for a robust immune response.

7. Honey

Honey, a natural sweetener, has antibacterial and antiviral properties that can help boost your immune system. It’s rich in antioxidants and traditionally used to soothe sore throats and coughs. A spoonful of honey can be added to teas, oatmeal, or yogurt for a sweet and healthful boost.

8. Spices

Spices such as turmeric, ginger, and cayenne pepper can do more than add flavor to your meals. Turmeric contains curcumin, a powerful anti-inflammatory compound. Ginger is known for its ability to combat nausea and has anti-inflammatory and antioxidant effects. Cayenne pepper contains capsaicin, which can help reduce inflammation and support immune function. Keeping a variety of spices in your pantry is an inexpensive way to add flavor and health benefits to your meals. 

9. Brown Rice

Brown rice is a whole grain that provides more nutrients than its white counterpart. It’s high in fiber, which is essential for gut health and, in turn, supports immune function. Brown rice also contains selenium and magnesium, which affect the immune response. It’s a versatile base for many dishes and can be used in soups, stir-fries, and grain bowls.

10. Herbal Teas

Green tea is rich in antioxidants, particularly catechins, which have been shown to enhance immune function. It also contains the amino acid L-theanine, which can aid in producing germ-fighting compounds in your T-cells.

If green tea isn't your cup of tea, don't worry—herbal teas are a fantastic alternative! Herbal teas like chamomile, peppermint, and echinacea offer numerous health benefits. Chamomile tea has anti-inflammatory and antioxidant properties, while peppermint tea can help soothe digestive issues. Echinacea tea is particularly noted for its immune-boosting effects, helping to reduce the frequency, severity, and duration of colds. These hot teas can be a comforting addition to your daily routine during winter or a refreshing iced tea in the summer!

 

Final Thoughts on Foods to Fight the Flu

Supporting your immune system with nutrition doesn’t have to be expensive or complicated. By stocking these affordable and nutrient-rich foods in your pantry and incorporating them into a nutritious menu, you can access some good tools to fend off illness. 

Remember, a balanced diet combined with a healthy lifestyle is the best way to maintain a strong immune system. So next time you’re at the grocery store, stock up on these staples and enjoy their delicious and healthful benefits! 

If you need support adding more immune-supporting foods (in a way you’ll actually enjoy), work with a 1-on-1 nutrition coach. We’ll help you build a menu full of your favorite foods and healthy foods for immunity.