With cold and flu season in full swing, prioritizing your health is more important than ever. Understanding how to keep from getting sick is essential to maintaining your health and well-being during this time of the year. One of the most effective ways to support your immune system is through your diet. By incorporating these 10 superfoods, you can give your body the nutrients it needs to fight off illness effectively and stay strong all year long.
1. Citrus Fruits: A Natural Way to Keep From Getting Sick
Citrus fruits, such as oranges, lemons, grapefruits, and limes, are excellent sources of vitamin C. This essential nutrient boosts the production of white blood cells, which help fight infections. Moreover, vitamin C acts as a powerful antioxidant, protecting your cells from harmful free radicals.
How They Work:
Increase white blood cell production.
Protect cells from oxidative stress.
Help shorten the duration of common colds.
Vitamin C helps prevent and manage respiratory and systemic infections by enhancing the body’s defenses. As an antioxidant, it combats free radicals, which can damage cells and impair immune function.
Since the human body cannot produce or store vitamin C, it is essential to regularly consume high-quality sources, especially during illness, to ensure optimal immune support (Food Sci Nutr, 2023).
Tips for Adding Citrus to Your Diet:
Start your day with a glass of freshly squeezed orange juice or orang slices.
Add lemon or lime juice to water or tea.
Make a vibrant salad with veggies and bell peppers.
2. Garlic: A Proven Superfood to Help Keep From Getting Sick
For centuries, garlic has been valued for its potent antimicrobial properties. Its active compound, allicin, is known to combat bacteria and viruses effectively, which can help keep you from getting sick, especially during the cold and flu season.
Additionally, garlic enhances the activity of immune cells, helping your body respond more effectively to infections. Studies have also shown that regular garlic consumption can reduce the severity and duration of colds. Its anti-inflammatory properties help soothe symptoms like congestion and sore throat, making it a natural remedy for respiratory illnesses.
Also, garlic contains antioxidants that protect against oxidative stress, further supporting overall immune health. Adding garlic to your daily meals is an easy way to fortify your defenses year-round.
How Garlic Helps:
Stimulates immune cell activity.
Reduces the severity of colds and flu.
Contains sulfur compounds that detoxify the body.
Research from The Journal of Nutrition confirms that garlic supports immune function and reduces infection frequency.
Easy Ways to Use Garlic:
Add minced garlic to soups, salads and stir-fries.
Mix it into homemade salad dressings.
Roast whole garlic bulbs for a mellow, sweet flavor.
3.Ginger
Ginger is another powerhouse ingredient, packed with gingerol, a compound known for its anti-inflammatory and antimicrobial properties. It can help ease respiratory infections, reduce inflammation, and support your overall immune health. Beyond its immune-boosting benefits, ginger is also effective in soothing nausea, improving digestion, and relieving symptoms like sore throats and congestion.
Spinach, kale, and Swiss chard are nutrient-dense foods packed with vitamins A, C, and E, along with essential minerals like zinc and magnesium. These nutrients are crucial for immune cell production and reducing inflammation that can keep you from getting sick.
Why They’re Great for Immunity:
Vitamin A fortifies mucosal barriers to block pathogens.
Antioxidants repair cell damage.
Zinc supports white blood cell development.
Ways to Enjoy Leafy Greens:
Toss them into salads with a tangy citrus vinaigrette.
Blend spinach or kale into a morning smoothie.
Sauté greens with garlic and olive oil for a quick side dish.
5. Yogurt with Probiotics
A healthy gut is a cornerstone of a strong immune system, which is key to not getting sick. In fact, approximately 70% of the immune system resides in the gut, where beneficial bacteria play a crucial role in regulating immune responses and preventing harmful pathogens from taking hold.
Yogurt containing live active cultures provides probiotics that balance gut bacteria, improving digestion and fortifying the body’s defenses against infections. Regular consumption of probiotic-rich foods like yogurt can enhance the production of immune-regulating cytokines and help maintain overall health.
How It Works:
Promotes a balanced gut microbiome.
Enhances the production of immune-regulating cytokines.
Reduces inflammation in the digestive system.
Research shows the probiotics in yogurt can strengthen the immune response and help your body resist infections.
Tips for Choosing Yogurt:
Opt for plain, unsweetened yogurt with live active cultures.
Add berries, nuts, or honey for extra immune benefits.
6. Omega-3 Fatty Acids
Fatty fish, like salmon and sardines, are rich in omega-3 fatty acids. These healthy fats reduce inflammation, support immune cell membranes, and enhance T-cell function. For those who consume a plant-based or vegan diet, be sure to include plant sources of omega -3 fatty acids like chia seeds, algal oil, hempseeds, walnuts, and flaxseeds to your diet.
Almonds, sunflower seeds, and pumpkin seeds are small but mighty. They’re packed with vitamin E, an antioxidant that protects immune cells, and zinc, which aids in the development of infection-fighting cells.
How They Help:
Protect cells from oxidative damage.
Strengthen the skin’s barrier against pathogens.
Zinc can be considered as a gatekeeper of the immune system, since the adequate function of virtually all immune cells is highly zinc-dependent.
Snack Ideas:
Create a trail mix with almonds and sunflower seeds.
Sprinkle pumpkin seeds on salads or yogurt.
8. Green Tea
Green tea is loaded with catechins, powerful antioxidants that combat free radicals. It also contains L-theanine, an amino acid that supports T-cell function and provides a calming effect.
Key Benefits:
Reduces oxidative stress.
Enhances immune cell activity.
Hydrates the body.
Recent research underscores green tea’s role in bolstering immunity.
Best Way to Enjoy:
Sip on hot green tea throughout the day.
Add a splash of lemon and a drizzle of honey for extra flavor.
9. Turmeric: Anti-Inflammatory Gold
Turmeric’s active ingredient, curcumin, is a potent anti-inflammatory and antioxidant. It helps regulate the immune response and combat infections by reducing inflammation in the body.
How It Supports Immunity:
Reduces chronic inflammation.
Enhances cell communication to fight pathogens.
Research supports curcumin’s ability to modulate immune system activity.
Berries, such as blueberries, strawberries, and elderberries, are rich in vitamin C and polyphenols. These compounds protect cells from damage and support antiviral defenses.
Why They’re Effective:
Neutralize harmful free radicals.
Boost the body’s antiviral response.
A 2020 study in Nutrients highlights elderberries’ ability to reduce flu symptoms.
Easy Ways to Add Berries:
Blend them into smoothies.
Sprinkle berries over yogurt or oatmeal.
Keep In Mind
Food is like medicine, you need to consume a variety of these nutrient-dense foods daily for them to work effectively, just as medicine must be taken regularly to be effective.
By incorporating these 10 powerful foods into your diet, you can naturally enhance your immune system and protect your health year-round. Small changes in your daily meals can make a big difference in how your body fights infections and stays resilient.
Want to learn how to easily incorporate more nutrient-dense foods into your diet? Schedule a consultation with our nutrition experts today and start your journey to living a healthier, happier life.
This protein-packed avocado toast recipe is a wholesome and flavorful way to start your day or fuel your body between meals. It combines functional ingredients like green lentils, guacamole, and hemp hearts for a plant-based meal rich in protein, healthy fats, and fiber. Not only is it quick and easy to prepare, but it’s also loaded with health benefits to keep you energized and satisfied.
Why You’ll Love This Avocado Toast Recipe
High Protein and Nutrient-Dense: With over 20 grams of plant-based protein, this toast is a powerhouse of nutrition, making it perfect for breakfast, a snack, or a light meal.
Functional Ingredients for Optimal Health: From sprouted green lentils for gut health to hemp hearts packed with omega-3 fatty acids plus 10 grams of plant protein, every bite nutrient-dense and tasty.
Quick and Easy: Ready in under 10 minutes, this recipe is perfect for busy mornings or when you need a quick, healthy boost.
Ingredients For This Avocado Toast Recipe
1 slice sourdough bread (made with only 3 ingredients)
1/4 cup cooked green lentils (sprouted for added benefits)
Toast the Bread Toast your sourdough bread slice until it’s golden and crisp.
Step 2
Layer the Ingredients
Spread the guacamole evenly on the toasted bread.
Top with cooked green lentils for a protein boost.
Add a generous handful of spring mix lettuce for freshness and fiber.
Sprinkle hemp hearts over the top for a nutty flavor and added nutrients.
Step 3
Finish with a Spicy Kick Drizzle sriracha sauce on top for a zesty, spicy finish. Adjust the amount to suit your heat preference.
Serve and Enjoy!
Functional Ingredients with Health Benefits
Green Lentils
Rich in Protein and Fiber: With approximately 11 grams of protein and 8 grams of fiber per half-cup, green lentils help support muscle repair and aid digestion.
Improved Digestibility: Sprouted lentils are easier to digest and cook faster, making them a great prep-ahead ingredient.
Hemp Hearts
Packed with Omega-3 and Omega-6 Fatty Acids: These essential fatty acids promote heart health and reduce inflammation.
High in Protein: With 10 grams of protein per 3 tablespoons, hemp hearts are a complete plant-based protein.
Guacamole
Healthy Fats for Satiety: Avocados are rich in monounsaturated fats that help you feel full and satisfied.
Loaded with Vitamins and Minerals: They provide potassium, vitamin K, and vitamin E for overall health.
Spring Mix Lettuce
High in Antioxidants: The mix of greens offers vitamins A and C to support immunity.
Low-Calorie Nutrient Boost: A cup of greens adds texture and nutrients without extra calories.
Sriracha Sauce
Metabolism Boost: The capsaicin in chili peppers can help boost metabolism.
Flavor Enhancer: A little goes a long way in adding a spicy, bold flavor.
Why This Recipe Works for Meal Prep
Cook Once, Use Often: Prepare a pot of green lentils at the start of the week and store them in the refrigerator. They’re incredibly versatile and can be used in salads, grain bowls, soups, or as a topping for dishes like this toast.
Quick and Customizable: Assemble this toast in minutes and switch up the toppings for variety throughout the week.
Take the Next Step Toward Your Health Goals
Ready to elevate your health by learning how to fill your plate with nutrient-dense foods? Our expert nutrition counseling services are here to help you create a personalized plan tailored to your lifestyle, preferences, and goals. Whether you’re looking to boost energy, improve digestion, or explore plant-based eating, we provide practical strategies and one-on-one support to help you succeed.
Avocado Toast
Julie Pace, RDN
This Protein-Packed Vegan Avocado Toast is a deliciously nutritious option for any meal. Made with toasted sourdough bread, creamy guacamole, cooked green lentils, fresh spring mix lettuce, and a sprinkle of hemp hearts, it’s a simple, flavorful way to fuel your day. Drizzled with sriracha sauce for a spicy kick, this toast boasts over 20 grams of plant-based protein, healthy fats, and fiber. Perfect for busy mornings.
Kimchi Fried Rice (Kimchi Bokkeumbap) is a beloved Korean comfort food that’s simple yet bursting with flavor. It’s a creative and resourceful way to repurpose leftover rice and kimchi, turning them into a hearty meal. Traditionally, this dish is enjoyed for lunch or dinner, with the tangy, spicy kick from kimchi complementing the savory richness of fried rice. The addition of eggs or tofu (for a vegan twist) creates a protein-packed meal that satisfies hunger and supports health.
While kimchi fried rice has become a global favorite, it remains a staple in Korean households where it’s often served as a quick and filling meal, especially after a big family gathering when leftover rice and kimchi are abundant. The beauty of this dish lies in its versatility—it’s made with what you have on hand, and it always tastes amazing!
The Benefits of Fermented Foods Like Kimchi
Kimchi is a functional food with many health benefits. This tasty fermented food is rich in probiotics, which are beneficial bacteria that support a healthy gut. These probiotics play a key role in digestion, immunity, and overall well-being.
Kimchi is made by fermenting cabbage and radishes with spices like chili, garlic, ginger, and sometimes even fish sauce. This fermentation process encourages the growth of good bacteria (lactic acid bacteria), which help balance your gut microbiome. The combination of fiber, antioxidants, and probiotics makes kimchi a functional food that promotes gut health, aids digestion, and boosts the immune system.
Why You’ll Love This Gut-Healthy Meal
This dish is an excellent way to include beneficial probiotics in your diet. When combined with other vegetables like sweet peas, the dish becomes rich in fiber, which supports digestive and cardiometabolic health.
You can also add extra gut-healing ingredients such as ginger or turmeric. Both spices are known for their anti-inflammatory properties and can complement the flavors of the dish while promoting digestive health. You can also make this recipe low carb and diabetes friendly by swapping out the rice for cauliflower rice. Pairing kimchi fried rice with a side of fermented pickles or sauerkraut can enhance the probiotic benefits even further.
Kimchi Fried RIce
Julie Pace, RDN
Kimchi fried rice is a quick and delicious dish that combines savory and probiotic-rich ingredients for a meal that's both satisfying and good for your gut. With just 15 minutes of prep and cook time, this Korean-inspired recipe uses leftover rice, kimchi, and vegetables for a balanced lunch or dinner. It's easily customizable with options for any dietary preference whether vegan or vegetarian. Top it off with sesame seeds, green onions, and roasted seaweed for a vibrant, nutrient-packed finish.
Add oil to wok or large fry pan over medium high heat. Once hot, add onion and cook for 2-3 minutes. Add garlic and saute for 60 seconds. Add chopped kimchi and toss 1-2 minutes.
Add the cold, cooked rice and kimchi juice to the pan. Mix together.
Add the soy sauce, sesame oil, black pepper. Remove the pan from heat.
Serve kimchi fried rice on a plate. Top with green onions, sesame seeds, seaweed and gochujang sauce
Fermented foods are more than just tasty; they’re natural sources of probiotics and enzymes that support gut health and overall well-being. According to a recent study, kimchi, a fermented food, revealed probiotic and other beneficial health properties that may help prevent cancer, obesity, and constipation. Additionally, kimchi was found to promote colon health and lower cholesterol. It’s important to note that not all fermented foods are created equal. To ensure the ones you choose contain probiotics, look for the words ‘naturally fermented’ on the label.
What Are Probiotics?
Probiotics are live microorganisms—primarily beneficial bacteria and yeast that support overall health, especially in the gut. They help maintain a balanced gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function. Naturally present in fermented foods, probiotics are often referred to as “good bacteria” because of their vital role in keeping harmful microbes in check.
Incorporating probiotic-rich foods into your diet can positively impact various aspects of your health, from reducing inflammation to boosting mental clarity.
How Fermentation Works
Fermentation is a time-honored process where microorganisms like bacteria, yeast, or fungi break down sugars and other compounds in food. This creates tangy flavors and preserves the food by producing beneficial byproducts such as organic acids, alcohol, and gases.
What sets fermentation apart is the health boost it provides. Fermented foods are infused with probiotics and enzymes that can enhance digestion and improve nutrient bioavailability, turning everyday ingredients into nutrient-dense superfoods.
Health Benefits of Fermented Foods
1. Supports Digestive Health
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. Probiotics in fermented foods play a key role in maintaining this delicate balance. A well-functioning gut microbiome aids digestion, improves nutrient absorption, and strengthens the gut lining, protecting it from harmful invaders.
By including fermented foods in your diet, you’re not only introducing beneficial bacteria but also fostering an environment where these bacteria thrive.
2. Strengthens Immune System
Did you know that nearly 70% of your immune system resides in your gut? A balanced gut microbiome supports immune cells, helping them ward off pathogens and regulate inflammatory responses.
Probiotics found in fermented foods contribute to immune health by maintaining the gut barrier, producing antimicrobial compounds, and stimulating immune cells to function optimally. This makes fermented foods a simple yet effective way to support your body’s natural defenses.
3. Reduces Inflammation
Chronic inflammation is linked to many health conditions, including arthritis, cardiovascular disease, and diabetes. Probiotics in fermented foods help regulate your body’s inflammatory responses by balancing the immune system and reducing harmful inflammatory markers.
By promoting a less inflammatory environment, fermented foods can contribute to long-term health and help protect against disease.
4. Regulates Blood Sugar
Emerging research suggests a strong connection between gut health and blood sugar control. Fermented foods like kefir and yogurt can enhance insulin sensitivity and stabilize blood sugar levels. Probiotics produce short-chain fatty acids (SCFAs) during digestion, which play a role in glucose metabolism and reduce systemic inflammation linked to insulin resistance.
Incorporating fermented foods into your diet may be a natural way to support metabolic health and manage conditions like diabetes.
5. Provides Brain Food for Better Mood
The gut-brain axis, a complex communication network between your digestive system and brain, is a new and intriguing area of research. Probiotics influence this connection by impacting neurotransmitters like serotonin, often referred to as the “happy hormone.”
A balanced gut microbiome can also help regulate stress hormones and promote a calmer, more positive mood. Including probiotic-rich foods in your diet may be a simple, natural way to support emotional well-being.
Popular Fermented Foods to Try
Incorporating these fermented foods can boost your health and add flavor to your meals:
Kimchi: Spicy Korean fermented vegetables
Sauerkraut: Tangy fermented cabbage
Yogurt: A creamy source of probiotics
Kefir: A drinkable, fermented dairy product
Tempeh: Protein-rich fermented soybeans
Miso: Japanese fermented soybean paste
Kombucha: Fizzy fermented tea
Pickles: Cucumbers fermented in brine
Simple Recipes with Fermented Foods
Kimchi Fried Rice
Try this easy Kimchi Fried Rice Recipe a gut healthy meal that’s ready to eat in just 15 minutes.
Plant-Based Yogurt Ranch Dip
This dairy free good-for-you vegan ranch veggie dip is one of my favorites. With just a few simple ingredients, it only takes 5 minutes to make.
Kombucha Vinaigrette
This super simple make at home Kombucha Vinaigrette adds a little zing to any salad.
A tangy salad dressing with a probiotic twist:
Ingredients:
1/4 cup kombucha
1/4 cup olive oil
2 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt and pepper
Instructions:
Combine ingredients in a jar, shake well, and enjoy!
Take Control of Your Digestive Health Today
Struggling with digestive issues? You don’t have to let gut health problems disrupt your life. At Core Nutrition Health & Wellness, we specialize in creating personalized nutrition plans to address your health needs. Our expert gut health dietitians use targeted probiotic protocols and evidence-based nutrition guidance to help balance your microbiome, improve digestion, and enhance your overall wellness.
Take the first step toward a healthier gut. Contact us today to schedule your consultation and reclaim your digestive health.
Warm up with this thick, rich, and hearty vegetable soup recipe. Packed with fresh and frozen vegetables, fire-roasted tomatoes, and marinara sauce, this 30-minute recipe is perfect for busy weeknights or meal prep. Serve it with cornbread or toasted sourdough bread for a comforting and satisfying meal.
Why You’ll Love This Soup
Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy weeknights or when you need a last-minute meal.
Nutritious and Hearty: Packed with fiber, vitamins, and plant-based protein, this soup is both healthy and satisfying.
Budget-Friendly: Using frozen vegetables and pantry staples keeps costs low without sacrificing quality.
Customizable: Swap in your favorite vegetables or beans to make it your own. It’s a versatile base for countless variations.
Perfect for Any Occasion: Whether it’s a light lunch, a comforting dinner, or a meal prep option for the week, this soup fits the bill.
Freezer-Friendly: Make a big batch and freeze individual portions for easy meals later.
Ingredients You’ll Need To Make This Vegetable Soup
Step-by-Step Instructions for Vegetable Soup Recipe
Step 1: Gather Ingredients
Lay out all your ingredients to streamline the cooking process.
Step 2: Prepare the Pot
Heat 2 tablespoons of olive oil in a large stock pot over medium heat.
Step 3: Add Broth and Tomatoes
Pour the vegetable broth and the undrained fire-roasted tomatoes into the pot. Stir to combine.
Step 4: Add Vegetables
Add the frozen mixed vegetables, black-eyed peas, baby lima beans, and diced potatoes to the pot.
Step 5: Mix in Marinara Sauce and Water
Stir in the marinara sauce and 1 cup of water to achieve the perfect soup consistency.
Step 6:Season the Soup
Season with salt and pepper to taste.
Step 7: Bring to a Boil
Turn the heat to medium-high and bring the soup to a boil.
Step 8: Simmer the Soup
Reduce the heat to medium-low and let the soup simmer for 20–25 minutes until vegetables are tender. Stir occasionally to ensure everything cooks evenly
Step 9: Test for Doneness
Check the potatoes and vegetables to ensure they’re tender. Adjust the seasoning if necessary.
Step 10: Serve and Enjoy
Ladle the soup into bowls and serve warm. Pair it with cornbread, crusty bread, or garnish with fresh parsley.
Are Fresh Vegetables Better Than Frozen?
When it comes to making vegetable soup, you might wonder: Are fresh vegetables better than frozen? The answer depends on your needs. Fresh vegetables often boast superior texture and flavor, making them an excellent choice when they’re in season and readily available.
However, frozen vegetables are a convenient and nutritious alternative. They’re often flash-frozen at their peak ripeness, preserving vitamins and minerals. Plus, they reduce prep time and minimize food waste, making them a budget- and time-friendly option for busy cooks. For this recipe, we use frozen vegetables for a no-fuss, quick meal that doesn’t compromise on taste or quality.
Dietitian Tips for the Best Vegetable Soup
Fresh or Frozen Vegetables: While frozen vegetables save time, feel free to use fresh vegetables when in season for added flavor and texture.
Herb Boost: Add fresh herbs like thyme, rosemary, or parsley for an extra flavor punch.
Spice It Up: Add a pinch of chili flakes, smoked paprika, or a splash of hot sauce for a spicy twist.
Add Protein: Add cooked green lentils or your choice of protein as this recipe is flexible for all dietary preferences.
Storage and Reheating
Refrigerator: Store leftover soup in an airtight container for up to 3 days.
Freezer: Freeze individual portions in freezer-safe containers for up to 3 months.
Reheating: Warm on the stove over medium heat or microwave until heated through. Add a splash of broth or water if the soup has thickened.
Variations and Pairings
Variations:
Substitute sweet potatoes for russet potatoes for a touch of sweetness.
Add a handful of fresh spinach or kale in the last 5 minutes of cooking for a nutrient boost.
Stir in cooked elbow pasta or quinoa for added texture and heartiness.
Pairings:
Serve with freshly baked cornbread, garlic bread, or a toasted baguette.
Pair with a side salad for extra fiber and nutrients.
This vegetable soup recipe is thick, rich, and hearty. With its flexible ingredients and easy steps, it’s perfect for cooks of all skill levels. Plus, it’s budget-friendly, freezer-friendly, and full of wholesome goodness. Pair it with your favorite bread, and you’ve got a meal that’s as satisfying as it is simple. Enjoy the warmth and nourishment of this delicious homemade soup.
Vegetable Soup
Julie Pace, RDN
A quick and hearty soup made with frozen and fresh vegetables, fire-roasted tomatoes, and marinara sauce. Perfect for lunch or dinner, this comforting meal comes together in just 30 minutes.
1 jar15.5 ouncemarinara sauceWe used Rao's Homemade Marinara
1cupwater
2tbspolive oii
salt and peper to taste
Instructions
Gather ingredients.
Combine vegetable broth, fire roasted tomatoes, mix vegetables, black-eyed peas, baby lima beans, and water in a large stockpot. Season with salt and pepper.
Bring to a boil over medium heat and simmer until vegetables are tender, about 20-25 minutes.
Serve warm with a side of cornbread
Keyword quick and easy meal, vegan soup, vegetable soup
