When you’re not eating holiday fixings, fill up on these.
Cold and flu season is upon us—which means ’tis the season for germs to be exchanged almost as much as holiday gifts. But just because your viral risk is rising doesn’t mean you’re powerless to better protect yourself. Boosting your immune system through your diet can help ensure that this year, you’ll enjoy the holidays (and the rest of the fall and winter) in good health and good spirits. In fact, Cleveland Clinic dietitian Teresa Eury, RD, says that for the healthiest results, there are three foods to prioritize—and one broader food group to avoid.
A strong immune system starts with everyday food choices, and Eury stresses the power of consistency. “I encourage people to start by eating a balanced breakfast, lunch, and dinner,” she says. “You always have wiggle room to have a snack or treat, but when you provide your body with the right fuel, it will be able to protect you during the cold and flu season.”
For people hoping to focus on specific foods that give the immune system an extra lift, Eury points to three familiar favorites:
- Fatty fish
- Yogurt
- Citrus fruits
Fatty fish like salmon provide omega-3 fatty acids that help regulate inflammation, she explains. Meanwhile, yogurt contributes probiotics, aiding a healthy gut—an essential player in immune health. Citrus fruits and other antioxidant-rich foods containing vitamin C—think oranges, kiwi, papaya, and peppers—also support immune cell function.
According to Eury, the foundation of a protective diet is a well-rounded plate—ideally one that includes lean protein, fruits and veggies, whole grains, and dairy. When these foods are present at most meals, your body has regular access to the vitamins, minerals, and antioxidants it needs to keep immune defenses operating at their best, she says.
Of course, your immune system has other jobs besides staving off viral infections like the common cold. As the Cleveland Clinic notes, this same system heals injuries, stops bacterial and fungal infections, and even prevents the formation of cancer cells.
But supporting immunity isn’t only about what you add to your meals—it also involves being mindful of what to limit. “Eating ultra-processed food doesn’t give your body the nutrients it needs and can hurt your immune system,” Eury says.
Alcohol is another potential threat, she notes, in agreement with the National Institute on Alcohol Abuse and Alcoholism. “Drinking a lot on a single occasion slows the body’s ability to ward off infections–even up to 24 hours later,” according to the government agency, which is a branch of the National Institute of Health (NIH). Continues the agency: “Both acute and chronic heavy use of alcohol can interfere with multiple aspects of the immune response, the result of which can impair the body’s defense against infection, impede recovery from tissue injury, cause inflammation, and contribute to alcohol-related organ damage.”
While no diet can promise total protection, nourishing yourself with balanced meals can help lower the likelihood of both routine seasonal illnesses and more serious long-term conditions. As Eury notes, thoughtful eating is a practical, everyday way to strengthen your body’s natural defenses.
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