You are what you eat, and when you’re fighting something off this winter, nutrition can give your body the boost it needs.

Prioritizing whole foods that are vitamin rich can aid the immune system and help with recovery. “The lack of well-balanced nutrition support can delay or lengthen recovery time,” Pattie Lueyot, MS, RD, LD, CDCES, from the University of Kansas Health System, tells MDLinx. “Well-balanced meals provide essential nutrients necessary for tissue repair and immune function, which are crucial during recovery from illnesses.”

 

Eat this to boost immunity

 

In the cooler months, it’s important to fuel your body with whole foods that can boost your immune system and help the body fight infection. Plant-based diets, which are high in antioxidants, can lower inflammation while boosting immunity, according to Dana Hunnes, PhD, a senior dietician at RR-UCLA Medical Center. 

“Frozen fruits and vegetables are equally healthy and often affordable during the winter months when some fruits/vegetables might otherwise not be available in the market or prohibitively expensive,” Dr. Hunnes tells MDLinx.

 

 

These foods are easy on the digestive system

 

Your grandma was right when she suggested soup could help a cold. “The ideal food to eat while you are feeling under the weather is easy-to-digest, nutrient-dense meals to help support your immune system, soothe discomfort, and give your body the energy to speed the recovery,” Dr. Lueyot says. “If you have symptoms such as fever, nausea, vomiting, diarrhea, or stomach ache, which can lead to dehydration and lack of appetite, then try focusing on foods that can ease these symptoms and help you stay hydrated.”

These include soup made from beef or chicken bone broth, along with chicken, pasta, and mixed vegetables, if tolerated. 

BRAT foods—that is, bananas, rice, apples, toast, and similar—can be a great choice when experiencing diarrhea, vomiting, nausea or other gastrointestinal upset.

Weir SBS, Akhondi H. Bland Diet. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Updated July 25, 2023.

 

 

Give this unlikely combo a go

 

 

Honey is a common remedy for respiratory issues,

Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021 Apr;26(2):57–64.

but for a bigger boost, try combining it with garlic and lemon.

 

However, she advises that some people should exercise caution before concocting a honey and garlic drink: “Both raw garlic and raw honey can pose a risk for botulism under certain conditions, especially when combined and left for longer than 7 days, and honey is not safe for children under the age of 1.”

 

Enjoy these tried and true favorites

 

There is no perfect food to eat when sick, but choosing foods high in vitamins can be helpful—this includes cold-weather favorites packed with vitamin C: bell peppers, strawberries, and citrus fruits.

“It’s difficult to ‘eat’ the right foods to avoid getting sick," Dr. Hunnes says. "However, there are things we can eat to aid our immune system so that it is stronger and maybe can reduce [our] risk." She also notes that, even in the winter months, cold foods from the fridge can help with hydration. “Cold food and food with little odor such as Jell-O, fresh or frozen fruits, and yogurt can help to ease nausea and replenish fluids,” Dr. Lueyot says.