As the cold and flu season arrives, many are seeking ways to strengthen their immune systems and reduce the risk of seasonal illnesses.
Beyond vaccinations, lifestyle changes like adequate sleep, exercise, stress management, and a nutrient-rich diet play essential roles.
Registered dietitian Natalie Rizzo told NBC DFW that while no single food guarantees immunity, eating a balanced variety of nutrient-packed snacks can bolster your body’s defenses and promote faster recovery when illness strikes.
Strawberries are a top pick for an immune-boosting snack, packing a powerful punch of vitamin C. A single serving — about one cup or eight fresh berries — delivers your entire daily recommended intake of this vital nutrient. Vitamin C plays a key role in supporting the immune system, while antioxidants in strawberries, such as anthocyanins, help reduce inflammation.
Whether fresh or frozen, strawberries can be enjoyed on their own, added to yogurt, or blended into a smoothie. For variety, try raspberries or blueberries, which also provide immune-supporting benefits.
Red bell peppers, another immunity hero, are low in calories and packed with nutrients like vitamin A, fiber, and vitamin C. A half-cup of raw red bell pepper provides over 100% of the recommended daily intake of vitamin C, making it an excellent snack for those on the go. Their versatility allows them to be eaten plain or paired with dips like hummus or tzatziki for added flavor and nutrition. The antioxidants in bell peppers also promote heart and brain health, giving them extra appeal.
Oranges, a classic symbol of health, remain a staple for immune support. They are rich in vitamin C and contain fiber, potassium, and the antioxidant hesperidin, which reduces inflammation. Oranges also provide hydration due to their high water content. Whether eaten whole or enjoyed as 100% fresh-squeezed juice, oranges make for a portable and nutrient-dense snack. To maintain their health benefits, avoid added sugars in packaged juices.
Pumpkin seeds, or pepitas, are nutrient powerhouses that pack a significant amount of zinc, a mineral critical for fighting off colds. A single ounce provides 20% of your daily zinc needs while also delivering omega-3 fatty acids, vitamin E, and plant-based protein. Pumpkin seeds are perfect for snacking on their own or enhancing dishes like yogurt, soups, or even sauces. Their rich nutrient profile supports metabolism, brain health, and gut health, making them a versatile addition to your diet.
While these snacks are helpful, it’s important to recognize that they aren’t a magic shield against illnesses. Germs and highly contagious illnesses can still breach even a well-functioning immune system. For example, norovirus and other pathogens require diligent hygiene practices in addition to a strong diet.