The Number One Food to Avoid Getting Sick During Cold and Flu Season

When it comes to immunity-boosting foods, it’s easy to think of the typical staples—citrus fruits, leafy greens, and garlic. But there’s another humble hero waiting in the produce aisle to give your immune system an extra kick: blueberries. These small but mighty berries are more than just a delicious snack or topping for your morning yogurt. Blueberries are loaded with antioxidants, vitamins, and nutrients, making them a secret powerhouse for keeping illnesses away.

“Blueberries are a tasty, easy-to-access, super-versatile, immune-boosting fruit,” says Susie Kundrat, RD. “Whether fresh, frozen, dried, or juiced, blueberries offer so many benefits in a tiny package.” Here’s how this little fruit can make a big impact on your health and help you stay sickness-free all year long.

Immunity Benefits of Blueberries

Rich in Antioxidants

Antioxidants play a key role in keeping your immune system healthy by protecting your cells from harmful molecules that can weaken the immune system. This extra line of defense can help your body fight off infections and illnesses, keeping you healthy during cold and flu season.

“Blueberries are packed full of antioxidants like anthocyanins, responsible for the vibrant purple color of these berries,” Kundrat says. “Many antioxidants are carried in the color of fruits, so bright, dark, and vibrant-colored fruits are fabulous immune boosters.”

Anti-Inflammatory Properties

The body’s immune system can be weakened over time by chronic inflammation, making it harder to fight off sickness. “Eating blueberries can support your immune system by lowering inflammation in the body and helping your body manage oxidative stress,” Kundrat suggests.

Supports Gut Health

Blueberries’ naturally high fiber content helps remove toxins from the body and promotes overall bowel health, according to Trista Best, RD. Keeping your gut healthy is an important part of preventing illness, as it aids with digestion, protecting the body, and keeping harmful germs out.

Boosts Immune Cell Function

“Eating blueberries enhances the ability of immune-boosting cells—like natural killer cells—to do their job,” Kundrat says. These cells are a vital part of your immune system, as they target and destroy infected cells that can make you sick.

“This toxin removal benefits overall health by preventing cellular damage that leads to chronic diseases like cancer and obesity,” Best says.

Rich in Vitamin C

Blueberries are packed with vitamin C, an essential nutrient that supports immune health, promotes collagen production, and helps repair damaged tissues throughout the body. “It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body,” Best says. Just one cup of blueberries provides a significant boost to your daily vitamin C needs, preparing you to face cold and flu season head on.

How to Eat More Blueberries

“I recommend eating blueberries every day—whether you layer [them] in your overnight oats, add a handful of fresh or frozen blueberries to a simple salad for lunch, add blueberry juice to your afternoon smoothie, or bake them into a luscious berry pie for dessert,” Kundrat says. “Don’t forget to pop them in your mouth for a zing of flavor anytime during the day.”

Here are a few recipes that can help you incorporate blueberries into your daily routine:

Other Immunity-Boosting Fruits

• Oranges: High in vitamin C, oranges are a classic choice for preventing sickness and promoting clear, healthy skin.
• Strawberries: In addition to vitamin C-rich and other antioxidants, strawberries also contain manganese, a mineral that supports immune function and helps protect against cellular damage.
• Elderberry: Elderberries contain high levels of anthocyanins, which can help support gut health and suppress the likelihood of chronic conditions.
• Pomegranate: Packed with antioxidants, pomegranates can help to reduce inflammation and help your body fight infections.