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Depending on where you live, cold weather means fun new ways to accessorize, cozy winter activities, and delicious recipes. But it also means the peak of cold and flu season, and with the added pressure of the COVID-19 pandemic, even the slightest sore throat or sniffles can completely throw you off. It’s important to nurture your immune system during the colder months so that your body is in prime shape to protect itself and keep you feeling your best.
“As the months get colder and the days get shorter, there's less natural Vitamin D which helps power the immune system, making us more vulnerable to infection,” says Anna Glennon, Integrative Nutrition Health Coach, “With colder temperatures, the amount of time people are indoors and close together increases. This means colds can be transmitted more easily.” This is why living a healthy lifestyle that supports your immune function becomes even more important when it gets colder outside—and your diet is one place you can start.
Vitamin C is a vitamin found in many foods that is very helpful when it comes to boosting your immune system. “Research has shown that natural remedies can shorten the duration of the common cold and lessen the severity of symptoms,” Glennon says, “Vitamin C is an antioxidant that fights free radicals in the body and aids in the production of interferon, a protein that prevents viruses from multiplying. Experts recommend taking 1,000–2,000 milligrams of Vitamin C to help your immune system get a head start on fighting cold symptoms.” So what are some foods you can eat that are rich in Vitamin C, besides the most commonly suggested ones like oranges?
Elderberry
“Although elderberry has been around for hundreds of years, it has recently gained attention for its antifungal and antibacterial properties—meaning it will help you fight any virus you feel coming on,” Glennon says, “This fruit from the Sambucus tree is packed with antioxidants and rich in fiber and Vitamin C. Moreover, studies have shown that elderberry syrup and extracts can reduce the length and severity of cold and flu symptoms.” Elderberries are in season during the fall, and they’re a wonderful addition to pies, crumbles, or jam. You can also purchase elderberry syrup at your local health food store.
Leafy Greens
“While greens are a great boost to any diet, leafy greens like kale or broccoli pack more Vitamin C than traditional citrus fruits like oranges or grapefruits, making them a truly super food,” Glennon says, “They can be added to hearty soups in the colder season, stir fried or pan roasted to create your new favorite winter side dish.”
Bell Peppers
“Bell peppers are a great source of Vitamin C that are regularly used in many dishes and cultures across salads, soups, and starters. We also love that they’re easily available, no matter what season and region you are located.” Add bell peppers to a stir fry, salad, a burrito bowl, or even slice them up and dip them on hummus as a healthy snack.
Lemon
Lemon is a cirtus fruit, which means it is rich in Vitamin C. Cooking with lemon by adding it to a sauce, marinade, or salad dressing is a great way to reap its benefits. “Also, add a lemon wedge and scoop of honey to any cup of tea for an extra boost of vitamin C.” This is especially helpful on chilly mornings when you want something warm to drink!
A healthy body starts with a healthy diet. Knowing how different foods benefit you, especially which ones support the immune system and give you an extra dose of Vitamin C. Try using these foods in your fall and winter meal prep recipes to nourish your immune system and protect yourself from cold and flu season!
