The US Encounters Its Most Severe Flu Season in 15 Years—Here’s How to Boost Your Immunity Through Diet

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In recent years, scientific inquiry into the connection between nutrition and immune health has notably increased. Both the scientific community and the general public have become more aware of how specific nutrients can affect health outcomes. Individuals frequently reach out regarding the latest studies on nutrition and immunity, seeking insights on the implications of these findings.

A recent study that exemplifies this trend is a 2024 review published in the Journal of Health, Population and Nutrition. This research explores the effects that macronutrient and micronutrient supplements can have on COVID-19 infections. It compiles data from 28 systematic reviews that focus on the roles of various nutrients, notably vitamin D, vitamin A, zinc, and omega-3 fatty acids, in strengthening immune responses during infections.

Given these insights, coupled with the ongoing challenges posed by influenza strains contributing to what is being termed the worst flu season since 2009, understanding how to maintain a robust immune system is particularly vital. There has been a significant rise in hospitalizations related to flu since October, making it increasingly important to focus on immune-supporting nutrients in our diets. Incorporating specific foods rich in vital nutrients can significantly enhance overall resilience against illness.

Importance of Immune Support in Winter

As winter approaches and cold and flu season takes hold, many seek ways to bolster their immune systems. Statistics reveal that adults experience between two to three colds a year, while children can suffer from six to ten. Given that colds can linger for up to ten days (two weeks for children), it’s understandable why so many prioritize immune health during this season.

Furthermore, consumer research highlights that immune health is a significant focus for many Americans. According to the 2024 Food & Health Survey from the International Food Information Council, nearly 30% of U.S. adults are actively seeking food and drink options that provide immune health benefits. This figure represents a notable increase from the previous year when approximately a quarter of adults indicated the same interest.

Nutrients That Boost Immune Health

The aforementioned 2024 study emphasizes vital micronutrients, including vitamin A, vitamin D, and zinc, alongside macronutrients like omega-3 fatty acids, as beneficial for immune function. Nutrition expert Qianzhi Jiang, PhD, RDN, LDN, Family Dietitian at The Nutrition Changer, notes that essential nutrients such as selenium, vitamin C, and vitamin E contribute significantly to immune health. Additionally, Lauren Twigge, RD, underscores the necessity of maintaining electrolyte balance through minerals like calcium and potassium to support hydration, which is integral for sustaining immune function and recovery during illness.

How Nutrients Support Immune Function

Vitamin A: Integral for developing immune cells and regulating inflammation, a deficiency in vitamin A can compromise immune responses and heighten infection susceptibility.
Vitamin C: Renowned for its antioxidant properties, vitamin C may help alleviate oxidative stress and potentially shorten the duration of colds.
Vitamin D: Beyond its traditional connection to bone health, vitamin D plays a crucial role in modulating immune activity, including reducing viral replication.
Vitamin E: As an antioxidant, vitamin E not only aids in protecting cells but also enhances antibody production and immune cell proliferation, while mitigating inflammation.
Electrolytes: Maintaining hydration through electrolytes supports immune function and accelerates healing during infections.
Selenium: This essential mineral enhances immune cell functioning and minimizes systemic inflammation during illness.
Zinc: Vital for DNA synthesis and cellular metabolism, zinc has anti-viral and anti-inflammatory properties, with its deficiency impeding immune response.
Omega-3 Fatty Acids: These fats contribute to immune cell function and may possess antimicrobial properties while helping to manage inflammation.
Protein: This macronutrient is not only crucial for repairing tissues but also integral for building various immune cells that protect against disease.

Foods That Enhance Immune Function

Experts agree that maintaining a balanced diet is key to supporting immune health. Dr. Jiang suggests including a wide range of fruits and vegetables along with protein-rich foods and beverages, such as milk, beef, chicken, nuts, and seeds.

Here’s a list of foods that are rich in essential immune-boosting nutrients:

Animal-based protein (e.g., beef or chicken): Rich sources of complete protein, iron, and zinc.
Beans and legumes: Excellent plant-based protein and zinc sources.
Berries: High in vitamin C, particularly blackberries and strawberries.
Brightly colored vegetables: Orange, red, and yellow varieties often contain high levels of vitamin C and beta-carotene (vitamin A precursor).
Citrus fruits: Such as oranges and grapefruits, are abundant in vitamin C and beta-carotene.
Dark leafy greens: Spinach and kale provide vitamins A, C, and E.
Eggs: Contain vitamins A, D, E, selenium, and are rich in protein.
Milk: Supplies protein, vitamins A, D, zinc, and essential electrolytes such as potassium and calcium.
Nuts and seeds: Sources of vitamin E, selenium, protein, and omega-3 fatty acids.

Incorporating Immune-Boosting Foods into Meals

Experts suggest numerous ways to integrate foods that support immune health into daily meals and snacks:

Registered Dietitian Twigge recommends starting the day with a nourishing bowl of oatmeal cooked in milk, topped with berries and a sprinkle of nuts, achieving a balanced nutrient profile. For a quick snack, she suggests blending berries with milk to create a delicious drink rich in antioxidants and immune-supporting nutrients. For lunch, a taco bowl featuring brown rice, beans, bell peppers, ground beef, and pico de gallo is an optimal choice, packed with diverse immune-strengthening foods. In the evening, Dr. Jiang advises adding beans or legumes to various soups and stews, such as chili or minestrone, to boost protein and zinc content in meals.

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