Dietitian Reveals Top Foods to Eat and Avoid to Not Get Sick

Colder months are associated with more colds, flus and sniffles—but they don’t have to be.

Dietitian Kayla Farrell from FRESH Communications recently told Newsweek her top foods to eat—and top foods to avoid—to help the immune system do its job through fall and winter.

Best Foods to Eat to Prevent Sickness

1. Salmon

First up is salmon, with Farrell saying that “fatty fish, like salmon, is a quality protein choice with high levels of omega-3 fatty acids that also help reduce inflammation.”

While much immunity advice focuses on “boosting” the immune system, immunity in overdrive can lead to elevated levels of chronic inflammation—a risk factor for diseases such as type 2 diabetes, obesity and heart disease.

So, foods like salmon, high in anti-inflammatory compounds such as omega-3, can help bring balance.

Farrell said she preferred salmon from Chile “because it’s particularly high in these powerful omega-3s are low in mercury.”

2. Greek yogurt

Farrell’s second pick was Greek yogurt—preferably plain, with no added sugars, and served with toppings, such as fresh fruit and nut butter.

“Greek yogurt contains probiotics, which are healthy bacteria that support a balanced gut microbiome,” she said. “A healthy gut is linked to better mental health and cognition, improved digestion, decreased inflammation and a strong immune system.”

3. Citrus fruits

Farrell said that “fruits like oranges, lemons and grapefruit are high in vitamin C and antioxidants that support immune function.” Vitamin C is often recommended by dietitians and nutritionists as a key micronutrient to support immunity.

She also recommended eating whole fruits, rather than drinking juice, to benefit from the fiber too.

4. Turmeric

Farrell said that turmeric contained “a powerful anti-inflammatory compound called curcumin” that can help the body fight off infections. She recommended pairing it with black pepper to improve the spice’s ability to be absorbed by the body.

5. Protein sources

“Not getting enough protein can weaken the immune system,” Farrell said. “Many sources of protein like beef, seafood, and eggs also contain high amounts of zinc, an essential micronutrient that plays a key role in maintaining immune function.”

6. Fresh garlic

Farrell said that fresh garlic was known for its function for the immune system and that research had indicated that the vegetable could help the body “maintain optimal immune function and fight back against viruses and infections.”

7. Fresh ginger

Another great food for balancing the immune system, Farrell said that ginger “is known for its anti-inflammatory and antioxidant properties that wholistically improve the body’s immune response.”

She added that the spicy root had also been found to be effective at treating nausea or upset stomach.

8. Green tea

“This beverage is rich in powerful antioxidants, known as catechins, that work to protect cells from damage and in turn, supports immune function,” Farrell said. “Green tea also contains L-theanine, an amino acid, that may improve immune function.”

9. Broccoli

Farrell recommended this “nutrient-dense food” because of the levels of vitamins C and K it contains. She also suggested that “steaming broccoli for additional health benefits.”

10. Bell Pepper

Farrell said that bell peppers are “packed with vitamins A and C” and that “these colorful vegetables also contain antioxidant properties that can help support the immune system.”

What to Avoid for Better Immunity

However, it’s not just what you should eat to support the immune system. There are also foods we shouldn’t eat if we want to avoid getting sick—such as fried and processed foods.

“Both fried and processed foods are typically high in unhealthy fats, salt, and preservatives that can contribute to inflammation and suppress immune function,” Farrell said.

She added: “These foods often contain compounds called advanced glycation end products (AGEs) that occur during cooking at high temperatures, like frying.” AGEs, said Farrell, could “negatively affect the gut microbiome, which plays a key role in immune health.”

Excess alcohol was also off the cards for those wanting to improve their immune health. Farrell said alcohol could cause dehydration and inflammation, disrupt sleep, and alter the gut microbiome—all of which could inhibit immune function.

And finally, too much caffeine could also cause dehydration, disrupt sleep, increase stress levels, and potentially “impair the body’s white blood cell production that’s essential to the body’s overall immune response,” said Farrell.

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