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Immune Boosting Nutrients for Cold & Flu Season

Posted by Deborah Orlick Levy, MS, RDN on

2020 has changed us all in so many ways. We have become diligent about hand washing, covering all open wounds, sneezing into our sleeve (if you dare sneeze at all), covering our cough, and, above all else, staying home if we feel sick. Granted, these are things we should have been doing all along. However, when a global pandemic hits, it over-emphasizes the need to be conscientious about these behaviors.

We are also heading into cold and flu season. It is an important time to think about keeping our immune systems strong and healthy. How? By nourishing them with foods rich in certain nutrients. Although this may sound daunting, many natural foods you’re likely already eating are rich in vitamins and nutrients to help you stay healthy. Here are some nutrients to consider as we transition into fall:

  • Vitamin C- Vitamin C supports the cellular immune response in the body. Foods that are rich in vitamin C are citrus fruits, broccoli, strawberries, papayas, brussels sprouts, and pomegranates, just to name a few. If you are on the go, you can also grab some liquid vitamin C in the citrus juices (although they tend to be high in sugar) or mixing Carrington Farms’ Pomegranate powder with water for a refreshing and low sugar beverage to quench your thirst.
  • Omega 3s- Although not technically an “immune booster”, omega 3s reduce inflammation in the body, allowing the immune system to function properly. Choose foods like salmon, mackerel, tuna, herring, and sardines. For those of you who are not fish lovers, fear not, you can still get your Omega 3s through nuts and seeds, like walnuts, flaxseed or chia seeds. My personal favorite is Carrington Farms’ flax/chia blend.
  • Vitamin A (or beta carotene)- Considered vital for both good vision and a vibrant immune system. Carrots, sweet potatoes, red bell pepper and pink grapefruit are some popular foods that are high in vitamin A. Other vegetables such as carrots, broccoli, and squash are also good sources of vitamin A.
  • Antioxidants- Plant based foods are the best sources of antioxidants. When foods high in antioxidants are eaten regularly, internal levels of antioxidants may be increased, potentially warding off oxidative stress. Foods high in antioxidants include blueberries, dark chocolate, strawberries, pecans, raspberries, kale, beans and beets. You can also use Beet Root powder from Carrington Farms in recipes to supercharge those recipes with immune enhancing nutrients.


It is important to note that there is not one food that can single handedly boost the immune system. You should try to incorporate as many of the above foods into your daily intake as often as possible. This is also not a complete list of all the nutrient boosting foods available. By choosing whole, not packaged, foods as often as possible, you will increase your intake on a regular basis. That’s the fool proof way of giving your body what it really needsto stay healthy. Shop Carrington Farms for organic, all natural foods packed with the vitamins and nutrients you need for the upcoming cold and flu season. 

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