Immune-Supporting Foods During Cold and Flu Season

With cold and flu season in full swing, it is important to incorporate foods with nutrients that may provide benefits for immune support. The foods listed below are important year-round and are especially timely during the winter months.
 
CITRUS FRUITS
 
Fruits such as oranges, grapefruits, lemons, and limes contain vitamin C and flavonoids. Both of these protective plant components target compounds in the body called free-radicals, which can damage our cells and make us more susceptible to viral infections such as the flu or COVID-19. Citrus fruits reach their peak season during the fall and winter months, making them a great option during cold and flu season.
 
Try this recipe: Citrus Salad
 
GARLIC 
 
Garlic contains alliin, which forms compounds in the body that can protect against free radical damage. Due to this, garlic is currently being studied for its potential to protect against viral infections. Though research is not yet conclusive, garlic is a flavorful addition to soups, stews, and other warm dishes during the winter months.
 
Pro tip: crush or chop garlic instead of adding it whole when cooking. This may help generate some of the protective components found in garlic. (Eating garlic raw is another option.)
 
Try this recipe: Garlic Mushroom Stir Fry
 
MUSHROOMS
 
Mushrooms contain selenium, which plays a key role in the body’s response to infection. One serving of mushrooms (½ cup cooked) provides over 10% of the recommended daily intake of the mineral. Research suggests that getting enough selenium can help fight viruses from replicating in the body.
 
Try this recipe: Stuffed Mushrooms

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By Eva Pellerin, MS
MGH Dietetic Intern