Expert Recommendations for Boosting Immunity This Flu Season

As flu season approaches, experts recommend focusing on a nutrient-dense diet, adequate hydration, and healthy lifestyle habits to bolster the immune system. Registered dietitians highlight the connection between gut health and immunity, emphasizing foods rich in fiber, vitamins, and minerals.

Registered dietitian Erin Palinski-Wade advises consuming a variety of colorful fruits and vegetables, noting that bright hues often indicate high levels of nutrients like vitamin C. Foods such as bell peppers, kiwis, citrus fruits, and broccoli are excellent sources of this immune-supporting vitamin. She also stresses the importance of fermented foods like yogurt, kefir, and sauerkraut, which contribute to a healthy gut microbiome.

Fiber plays a critical role in both gut and immune health, with beans, nuts, and seeds being beneficial sources. Palinski-Wade also points to protein and zinc as essential building blocks for immune cells, recommending lean meats, shellfish, eggs, pumpkin seeds, and chickpeas.

According to a report from the American College of Cardiology, only about 6% of American adults consume enough fiber daily. Registered dietitian Lauren Manaker suggests dairy milk as an immune-supporting beverage, citing its vitamins A, D, zinc, and selenium content. She notes that for individuals with lactose intolerance, lactose-free milk offers similar nutritional benefits.

Contrary to a common misconception, milk does not significantly increase mucus production. The Mayo Clinic suggests that the sensation of thicker coating in the throat after consuming dairy is due to its texture when mixed with saliva, not an increase in mucus production.

Hydration is also crucial for maintaining immune function. Palinski-Wade explains that adequate fluid intake keeps airways moist, serving as a primary defense against respiratory infections. Water, broth, green tea, and ginger tea are recommended beverages. Beyond diet and hydration, adequate sleep, stress management, and physical activity are vital for a robust immune system, Manaker added.

While supplements can be helpful for individuals who struggle to meet their nutrient needs through diet alone, consulting a healthcare provider for guidance on appropriate dosages is recommended, as excessive intake is not always beneficial.