How to Eat for Cold and Flu Season, According to a Dietitian

As cold and flu season approaches, it's important to focus on eating nutrient-dense foods to support optimal immune function. While it's impossible to guarantee protection from viruses, a balanced diet filled with plant-based whole foods rich in vitamins like C, D, and minerals like zinc can help reduce the risk of getting sick. Staying hydrated, getting enough exercise, maintaining good sleep habits, and managing stress are also beneficial in supporting the immune system.

Some nutritious plant-based foods to incorporate into your diet this season include citrus fruits for vitamin C, spinach for iron, legumes for zinc, nuts for protein and zinc, seeds for protein and minerals, tofu for plant-based protein and iron, and quinoa for protein and iron. Including these foods in your meals can help boost your immunity and keep you healthy during the colder months.