Foods that support your body during cold & flu season:

 

High-Quality Protein (100g minimum daily)

Pasture-raised eggs, grass-fed beef, wild-caught fish, organic chicken

Your immune system is made of amino acids. No protein = no immune cells.

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Vitamin C-Rich Foods

Citrus fruits (oranges, lemons, grapefruits), bell peppers, broccoli, Brussels sprouts, strawberries

Supports white blood cell production and protects cells from oxidative stress

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Vitamin D-Rich Foods

Wild-caught salmon, sardines, pasture-raised egg yolks, mushrooms exposed to sunlight

Critical for immune cell activation and regulation

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Zinc-Rich Foods

Grass-fed beef, pumpkin seeds, cashews, chickpeas, pasture-raised chicken

Helps immune cells communicate and respond to threats

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Antioxidant-Rich Foods

Berries (blueberries, blackberries, raspberries), leafy greens, sweet potatoes, beets

Reduces inflammation and supports cellular repair

Probiotic-Rich Foods

Sauerkraut, kimchi, kefir, yogurt (unsweetened, organic)

70% of your immune system lives in your gut—feed the good bacteria

Anti-Inflammatory Herbs & Spices

Garlic, ginger, turmeric, oregano, thyme, rosemary

Powerful antimicrobial and anti-inflammatory properties