How to Stay Healthy During Cold and Flu Season: Foods for Boosting the Immune System

Busy school hallways, buzzing offices, and packed stores are part of winter, along with coughs, colds and sniffles. If you’re juggling work, kids and caring for older family members, you know how winter illnesses can bring every aspect of life to a standstill. That’s why Health eCooks’ dietitians are sharing facts and myths on how to stay healthy during cold and flu season to help you fight off that scratchy throat and keep your daily routine on track.

You may already know that getting your flu shot, washing your hands regularly and getting plenty of sleep are the first lines of defense to stay healthy during cold and flu season. But did you know your diet can also support your immunity?

While food won’t cure a virus, it can help your body fight off germs and recover more quickly when you’re sick. Think protein for strength, produce for vitamins, and fluids for hydration. This guide will help you grocery shop smarter, eat healthier, and feel more in control of your health all season long.

Spinach, kale, romaine, and collards are rich in beta-carotene. Your body turns this into vitamin A, which supports normal immune function. Orange veggies like carrots, sweet potatoes, and winter squash help, too, so mix them into everyday meals—easy foods for boosting the immune system you can count on.

Recipe to try: Heart Healthy Spinach Chickpea and Feta Melts
This melty quesadilla-style sandwich packs spinach, chickpeas, roasted red peppers, feta, olives and herbs in whole-grain tortillas for fiber, plant protein, and antioxidant-rich veggies. Beta-carotene from spinach and vitamin C from peppers support overall wellness, while olive oil and whole grains keep the meal heart-friendly. Here are more healthy recipes with vegetables.

Salmon, sardines, and mackerel offer quality protein and important nutrients, including zinc. Getting enough zinc—especially at the first signs of a cold—may help shorten how long you feel under the weather. Pair fish with whole grains and veggies for a balanced, comforting meal that supports staying healthy during cold and flu season.

Recipe to try: Grilled Salmon with Asparagus
This quick salmon dinner serves flaky fish with tender asparagus and a bright lemon-herb finish. You get protein, omega-3 fats, and naturally occurring zinc from salmon, while fiber-rich asparagus helps you feel satisfied. Here are more healthy salmon recipes.

Needing to avoid dairy when you’re sick is a myth. Yogurt and kefir with live cultures supply probiotics that support gut health, which is closely tied to immune function. Fermented foods like kimchi, miso and sauerkraut can fit in, too—flavorful foods for boosting the immune system you can add to snacks and meals.

Recipe to try: Heart Healthy Honey Yogurt Berry Parfaits
Creamy Greek yogurt is layered with fresh berries, oats and a light drizzle of honey. Probiotics in yogurt support digestion and gut health, while berries bring antioxidants for a simple, nourishing breakfast or snack.

It’s important to eat healthy fruits like oranges, grapefruit, strawberries, bell peppers and tomatoes that are rich in vitamin C. Eating these foods regularly may help make cold symptoms milder and shorter. Add citrus to breakfast, toss peppers into salads, or keep cut fruit ready for snacks—easy ways to help you avoid getting sick when everyone around you is sniffling and sneezing.

Recipe to try: Heart Healthy Black Bean Stuffed Peppers
Sweet bell peppers are filled with black beans, brown rice, tomatoes, onions and spices for a hearty, fiber-rich meal. The peppers add vitamin C, while beans and whole grains provide protein and fiber to give you energy throughout the day.

Honey does soothe a scratchy throat, but it can also calm coughing and help you rest. It’s a simple, cozy add-in for warm tea with lemon. (Note: Do not give honey to children under age 1.)

Recipe to try: Heart Healthy Blueberry Chia Seed Pudding
Chia seeds, almond milk, honey, vanilla and blueberries are set into a creamy pudding that’s rich in fiber and plant-based omega-3s. The berries add antioxidants, and the gentle sweetness makes it an easy option when you’re down for the count and don’t have an appetite.