Foods to Fend Off Fall Sniffles

Ah, Fall. Shorter days, crisp air, crunchy apples, sweater weather, and…cold and flu season.  

Your immune system works around the clock to help keep you healthy and fend off unwanted sniffles. Getting enough sleep, managing stress levels, moving your body, and washing your hands are all important to keep it in tip-top shape. 

Did you know that about 80% of your immune cells call your gut home? Eating a variety of healthy foods helps to keep your immune system running smoothly. While there is no one food that can prevent getting sick, some foods have key nutrients to help support your immune system.   

Foods to Feed your Fighting Force 

Salmon 

Fatty fish, like salmon, is one of the few foods that contain vitamin D, the sunshine vitamin! We can all use some extra vitamin D during this time of year. Vitamin D is a key player for many body functions, including the immune system.  

Try this easy Sheet Pan Salmon & Asparagus meal or, if you don’t feel like turning on the oven, try this Sublime Salmon Power Bowl instead. 

Citrus Fruits 

Oranges, grapefruits, mandarins, lemons, and limes are packed with vitamin C, which is well known to play an important role in immune function. 

Try this Sheet Pan Quinoa & Spinach Salad. You can swap clementines for mandarins or oranges, which are at their peak this time of year.  

Red Bell Peppers 

Surprise! While citrus fruit is famous for being rich in vitamin C, red bell peppers are vitamin C superstars. Just half a cup exceeds the recommended daily amount. If munching on raw peppers isn’t your thing, try this 20-minute Stuffed Pepper Mac & Cheese. 

Chicken  

Chicken noodle soup isn’t just good for the soul. It’s packed with protein and zinc, both important for immune function. Ultimate Chicken Noodle Soup is an immune-supporting powerhouse! 

Oats 

An unsung hero, oats are high in fiber, which feeds our healthy gut bacteria. It’s important to keep these little friends happy and well-fed since the majority of our immune cells are in and around our gut. 

Kick it old school and have some oatmeal for breakfast one of these chilly mornings. Try Steamy Berry Good Oatmeal. Or, try adding oats to your morning smoothie. This Mixed Berry Muffin Smoothie is delicious. 

Fluids 

Drinking extra fluids if you do get sick is important to help you stay hydrated. Hot liquids like tea or soup can also help with congestion. 

Feel Great Veggie Soup is perfect if you’re feeling under the weather. Turmeric and garlic are known to help fight inflammation and ginger can help settle an upset tummy.

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