Keep your immune system humming along by eating foods with vitamins, minerals, and other nutrients that support immune health. This also means foods that keep gut health in check, because 70% of the immune system lives there! Here are the nutrients you’ll want in your meals to nip any sickness in the bud:

• Vitamin C foods: Probably the most well known immune system defender, Vitamin C is a strong antioxidant that’s important for overall well-being. Find it in:
  • Citrus fruits
  • Papaya
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Dark leafy greens

Zinc foods: Zinc participates in nearly all functions of the immune system, so it’s a key mineral to support health. Zinc can be found in:

• Pumpkin seeds
• Ginger
• Pecans
• Sesame seeds
• Pine nuts
• Cashews

• Selenium foods: This mineral stimulates the production of antibodies in the immune system. Antibodies protect us from toxins and other substances our bodies don’t recognize. You can get selenium from:
  • Brazil nuts
  • Sunflower seeds
  • Oats
  • Spinach
  • Brown rice
• Probiotic foods: As I mentioned, getting your gut health in order is really important for maintaining immune health. The healthy bacteria found in the following foods help protect you against pathogens or other “bad” bacteria:
  • Yogurt (plain, unsweetened)
  • Kefir (water, milk, or coconut water kefir)
  • Kombucha
  • Sauerkraut
  • Tempeh
  • Pickled fruits and vegetables

Most whole fruits, vegetables, grains, legumes, nuts, and seeds will be helpful for cold and flu, but these lists have some great foods to prioritize in your diet in a more targeted way.

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