Cold and Flu Season: Fruits and Vegetables That Support a Healthy Immune System

During cold and flu season a diet rich in fruits and vegetables can give you added protection against germs.

Experts recommend at least five servings of fruit and vegetables each day to support the body’s key functions, including the immune system. This complex internal network protects you against illness and toxins. For most people, a well-balanced diet is enough to keep the immune system running smoothly.

When deciding what produce to pick, aim to eat the rainbow by including a range of colors in your meals. Seek out fruits and vegetables that are red, orange, yellow, dark green and blue, as these have the highest concentration of nutrients to support the immune system.

Foods to include by color:

Dark green: Leafy greens such as kale, spinach, collard and mustard greens have the minerals zinc, magnesium and iron. These essential nutrients reduce inflammation and promote healing.

Orange & yellow: Orange and yellow fruits and vegetables, including sweet potatoes, carrots, squash, cantaloupe, mango and apricots are good sources of Vitamin A, which supports healthy immune function.  

Red & blue: Thanks to their high levels of antioxidants, berries and vegetables like purple carrots, eggplant, beets and red onions help to prevent damage to our cells.

The rainbow: Many people turn to citrus fruits, such as oranges, for vitamin C. But this healing nutrient is also found in red bell peppers, strawberries, kiwi, brussels sprouts, green bell peppers, broccoli and potatoes.  

All sources of produce count--whether fresh, frozen or canned. If you choose canned options, look for low sodium or “no salt added” labels, and choose fruit that is canned in water or 100% juice, rather than in heavy syrups.  

If you want more information about how to eat well to improve your health, reach out to one of our Lifestyle Center dietitians for individual nutrition counseling services. These services are often covered by insurance.