October- Immune Season Prep

Cold and flu season can be tough, but there are simple ways to support your body’s defenses and stay resilient. From nourishing foods and immune-boosting nutrients to healthy lifestyle habits, small choices each day can make a big difference in how well you weather the season.

Foods that Support Your Body During Cold and Flu Season

Citrus Fruits: Vitamin C

Vitamin C is an essential micronutrient that the body cannot produce or store, which means it must be obtained daily through diet. It acts as a powerful antioxidant, helping to neutralize free radicals that can damage cells. Vitamin C also strengthens the epithelial barrier against pathogens and supports immune cells in destroying harmful invaders.[1]

[1] Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211

Garlic:

Garlic is highly nutritious yet low in calories, providing key nutrients such as vitamin B6 and manganese. It supports immune health by stimulating white blood cell activity and increasing T-cell production, which plays a critical role in fighting infections and preventing viruses from entering healthy cells. In addition, garlic possesses antibacterial, antifungal, and antiparasitic properties, further strengthening its role in immune defense.[2] 

[2] Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015, 401630. https://doi.org/10.1155/2015/401630

Broccoli:

Broccoli is a nutrient-dense cruciferous vegetable with a low calorie count. It contains a variety of vitamins, protein, fiber, potassium, calcium, and magnesium. It supports the immune system because of its high level of vitamin C. That’s not all, broccoli helps reduce inflammation, is an antioxidant, and allows the body to eliminate toxins via the liver.[3]

[3] Lingo, D. (2024). What Happens to Your Body When You Eat Broccoli Regularly? Health Benefits of Broccoli: Nutrition Facts and Recipes

Pumpkin:

Pumpkin is packed with nutrients, including vitamin C, which increases white blood cell production. Vitamin E enhances T-cells, B-cells, and natural killer cells. Potassium, manganese, and beta-carotene. Once consumed, beta-carotene is converted by the body into vitamin A, a fat-soluble vitamin that supports white blood cell function. Vitamin A also plays a crucial role in maintaining the epithelium—the tissue lining internal surfaces such as the lungs and intestines—which serves as a first line of defense against pathogens.[4] 

[4] Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S. G. (2018). Role of Vitamin A in the Immune System. Journal of Clinical Medicine, 7(9), 258. https://doi.org/10.3390/jcm7090258

Takeaway

Staying healthy this cold and flu season begins with fueling your body well. Nutrient-rich foods like citrus fruits and bell peppers (rich in vitamin C), nuts and seeds (rich in vitamin E and zinc), garlic (immune-supportive compounds), and orange vegetables like pumpkin and carrots (rich in beta-carotene, for vitamin A) all help strengthen your defenses. Paired with balanced meals and good hydration, these nutrients give your immune system the support it needs to fight off illness and keep you feeling your best. Remember, to eat real food and make your plate colorful.

Take the first step toward your healthiest, happiest self.

Amy Gerdes

amy@magnify-yourhealth.com

Magnify Your Health LLC