Cold and flu season is in full swing. Cough drops? Check. Tissues and hot tea? All set. And of course you’re washing your hands on the reg to avoid getting sick in the first place. But something else can help you ward off the sneezes or recover faster if you do get sick: what you eat. Certain foods support a healthy immune system thanks to specific nutrients, and when you combine them, their immunity-boosting powers get even stronger. Load up on these powerhouse picks to ward off those colds this winter!
1
Yogurt + Tumeric
Did you know that your gut houses an estimated 70% of your immune system? That’s why it’s important to feed it foods that keep it happy, like yogurt and fermented fare such as kefir, says Elizabeth Shaw, M.S., R.D.N., nutritionist and founder of ShawSimpleSwaps.com—the bacteria in these may help keep gut bugs in balance. Adding turmeric, which has anti-inflammatory and antioxidant properties, may help boost your immunity further.
Try Savory Yogurt Dip:
Combine 1/2 cup plain Greek yogurt, 2 tsp finely grated lemon zest plus 1 Tbsp lemon juice, 1 scallion (finely chopped), 1 Tbsp chopped fresh mint, 1/2 tsp ground turmeric, 1/4 tsp salt, and pinch pepper. Serve with cucumbers for dipping.
2
Papaya + Cinnamon
The tropical fruit is loaded with vitamin C, which functions as an antioxidant to help keep your immune system strong. Pair it with cinnamon, another antioxidant, for an extra infection-fighting punch, suggests Shaw.
Try Papaya Smoothie:I
n a blender, puree 4 cups papaya cubes (frozen), 1 banana (cut up and frozen), 11/2 cups light coconut milk, and 1/4 tsp ground cinnamon until smooth.
3
Red Bell Pepper + Garlic
Oranges are touted as vitamin C superstars, but red bell peppers deserve that title because they’ve actually got more. “A medium one has nearly double your daily recommended value,” Shaw says. Vitamin C supports the production of white blood cells, which your immune system deploys to help fight sickness-causing intruders, and garlic can amp things up—this flavor enhancer has long been used in naturopathic medicine to help fight infection.
Try Garlic-Marinated Peppers:
Quarter 2 large red bell peppers lengthwise and discard seeds. Arrange, skin side up, on a baking sheet and broil until blistered and blackened, about 5 to 7 minutes. Transfer to a bowl, cover, and let sit 5 minutes, then use a paper towel to remove skins. In another bowl, whisk together 1 Tbsp each sherry vinegar and olive oil, 1 garlic clove (pressed), and ½ tsp each salt and pepper. Cut red peppers into pieces and toss with vinaigrette; let sit 10 minutes before serving.
4
Wild Blueberries + Almonds
Berries in the produce aisle are cultivated, not wild (and winter isn’t their season), so head to the freezer for the wild kind, says Shaw. (Try Wyman's of Maine) All blueberries are antioxidant-rich, but wild ones are higher in anthocyanins, the antioxidants that give them their pretty blue hue. Pair them with almonds, another potent antioxidant, for double the boost.
Try Almond Blueberry Pancakes:
In a blender, puree 3/4 cup almond milk, 1/4 cup almond butter, 1 banana, and 1 cup just-add-water pancake mix. Fold in ½ cup wild blueberries. Heat a nonstick skillet on medium-low. In batches, cook spoonfuls until bubbling around edges and golden brown on bottom, about 2 minutes. Flip and cook 2 minutes more. Transfer to a cooling rack and repeat.
5
Mustard Greens + Whole Grains
It’s time we gave kale’s equally nutritious cousin some love. These dark leafy greens have a peppery taste and are packed with antioxidants. Pair them with whole grains, which research suggests may support a healthy gut and immune system.
Try Mustard Greens Grilled Cheese:
Spread 1 tsp Dijon mustard on 2 slices whole-grain sourdough bread. Layer ¾ cup chopped mustard greens and 1 oz grated Gruyère on 1 slice, then top with the other, mustard side down. Place in a large skillet coated with cooking spray and cook until it’s golden and crisp, cheese melts, and greens wilt (about 4 minutes on each side).
6
Pomegranate + Cauliflower
Studies suggest that pomegranate juice has antioxidant power stronger than that of green tea or red wine, and if you eat the arils (we love POM Wonderful) you get a dose of gut-happy fiber. Don't let cauliflower's bland look fool you—it's actually super high in vitamin C.
Try Cauliflower Pomegranate Arugula Salad:
In a large bowl, whisk together 2 Tbsp each cider vinegar and olive oil; stir in ¼ cup each golden raisins and roasted chopped almonds and 2 scallions (thinly sliced). On a rimmed baking sheet, toss 1 head cauliflower (quartered and sliced ¼ in. thick) with 2 Tbsp oil and ½ tsp each salt and pepper; roast at 425°F for 25 minutes. Transfer to bowl with dressing and toss to coat. Fold in 2 cups baby arugula and 1/3 cup pomegranate seeds.
7
Fennel + Pear
With a mild licorice-like taste, this veggie delivers a dose of immune-supporting vitamin C—double your dose by pairing with pears.
Try Roasted Fennel and Pears:
On a rimmed baking sheet, toss 2 medium red onions, 2 Bartlett pears, and 2 fennel stalks (all cut into 1-in. wedges) with 2 Tbsp olive oil and salt and pepper to taste. Roast at 400°F, stirring once, until golden brown and tender, 35 to 45 minutes.
1
Yogurt + Tumeric
Did you know that your gut houses an estimated 70% of your immune system? That’s why it’s important to feed it foods that keep it happy, like yogurt and fermented fare such as kefir, says Elizabeth Shaw, M.S., R.D.N., nutritionist and founder of ShawSimpleSwaps.com—the bacteria in these may help keep gut bugs in balance. Adding turmeric, which has anti-inflammatory and antioxidant properties, may help boost your immunity further.
Try Savory Yogurt Dip:
Combine 1/2 cup plain Greek yogurt, 2 tsp finely grated lemon zest plus 1 Tbsp lemon juice, 1 scallion (finely chopped), 1 Tbsp chopped fresh mint, 1/2 tsp ground turmeric, 1/4 tsp salt, and pinch pepper. Serve with cucumbers for dipping.
2
Papaya + Cinnamon
The tropical fruit is loaded with vitamin C, which functions as an antioxidant to help keep your immune system strong. Pair it with cinnamon, another antioxidant, for an extra infection-fighting punch, suggests Shaw.
Try Papaya Smoothie:I
n a blender, puree 4 cups papaya cubes (frozen), 1 banana (cut up and frozen), 11/2 cups light coconut milk, and 1/4 tsp ground cinnamon until smooth.
3
Red Bell Pepper + Garlic
Oranges are touted as vitamin C superstars, but red bell peppers deserve that title because they’ve actually got more. “A medium one has nearly double your daily recommended value,” Shaw says. Vitamin C supports the production of white blood cells, which your immune system deploys to help fight sickness-causing intruders, and garlic can amp things up—this flavor enhancer has long been used in naturopathic medicine to help fight infection.
Try Garlic-Marinated Peppers:
Quarter 2 large red bell peppers lengthwise and discard seeds. Arrange, skin side up, on a baking sheet and broil until blistered and blackened, about 5 to 7 minutes. Transfer to a bowl, cover, and let sit 5 minutes, then use a paper towel to remove skins. In another bowl, whisk together 1 Tbsp each sherry vinegar and olive oil, 1 garlic clove (pressed), and ½ tsp each salt and pepper. Cut red peppers into pieces and toss with vinaigrette; let sit 10 minutes before serving.
4
Wild Blueberries + Almonds
Berries in the produce aisle are cultivated, not wild (and winter isn’t their season), so head to the freezer for the wild kind, says Shaw. (Try Wyman's of Maine) All blueberries are antioxidant-rich, but wild ones are higher in anthocyanins, the antioxidants that give them their pretty blue hue. Pair them with almonds, another potent antioxidant, for double the boost.
Try Almond Blueberry Pancakes:
In a blender, puree 3/4 cup almond milk, 1/4 cup almond butter, 1 banana, and 1 cup just-add-water pancake mix. Fold in ½ cup wild blueberries. Heat a nonstick skillet on medium-low. In batches, cook spoonfuls until bubbling around edges and golden brown on bottom, about 2 minutes. Flip and cook 2 minutes more. Transfer to a cooling rack and repeat.
5
Mustard Greens + Whole Grains
It’s time we gave kale’s equally nutritious cousin some love. These dark leafy greens have a peppery taste and are packed with antioxidants. Pair them with whole grains, which research suggests may support a healthy gut and immune system.
Try Mustard Greens Grilled Cheese:
Spread 1 tsp Dijon mustard on 2 slices whole-grain sourdough bread. Layer ¾ cup chopped mustard greens and 1 oz grated Gruyère on 1 slice, then top with the other, mustard side down. Place in a large skillet coated with cooking spray and cook until it’s golden and crisp, cheese melts, and greens wilt (about 4 minutes on each side).
6
Pomegranate + Cauliflower
Studies suggest that pomegranate juice has antioxidant power stronger than that of green tea or red wine, and if you eat the arils (we love POM Wonderful) you get a dose of gut-happy fiber. Don't let cauliflower's bland look fool you—it's actually super high in vitamin C.
Try Cauliflower Pomegranate Arugula Salad:
In a large bowl, whisk together 2 Tbsp each cider vinegar and olive oil; stir in ¼ cup each golden raisins and roasted chopped almonds and 2 scallions (thinly sliced). On a rimmed baking sheet, toss 1 head cauliflower (quartered and sliced ¼ in. thick) with 2 Tbsp oil and ½ tsp each salt and pepper; roast at 425°F for 25 minutes. Transfer to bowl with dressing and toss to coat. Fold in 2 cups baby arugula and 1/3 cup pomegranate seeds.
7
Fennel + Pear
With a mild licorice-like taste, this veggie delivers a dose of immune-supporting vitamin C—double your dose by pairing with pears.
Try Roasted Fennel and Pears:
On a rimmed baking sheet, toss 2 medium red onions, 2 Bartlett pears, and 2 fennel stalks (all cut into 1-in. wedges) with 2 Tbsp olive oil and salt and pepper to taste. Roast at 400°F, stirring once, until golden brown and tender, 35 to 45 minutes.
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