A nutritionist reveals the best foods to eat and avoid to avoid getting sick

The colder months are associated with more colds, flus and runny noses, but they don’t have to.

Nutritionist Kayla Farrell of FRESH Communications recently shared Newsweek her top foods to eat and avoid to help your immune system do its job this fall and winter.

The best foods to eat to prevent disease

1. Salmon

First, there’s salmon, and Farrell said that “fatty fish, like salmon, is a quality protein that’s high in omega-3 fatty acids, which also help reduce inflammation.”

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

So foods like salmon, which are high in anti-inflammatory compounds like omega-3s, can help strike a balance.

Farrell said she prefers salmon from Chile “because it’s especially high in those powerful omega-3s and low in mercury.”

2. Greek yogurt

Farrell’s second choice was Greek yogurt—preferably plain, with no added sugar and served with toppings like 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 improved mental health and cognition, improved digestion, reduced inflammation and a strong immune system.”

3. Citrus fruits

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

She also recommended eating the whole fruit rather than drinking the juice to get the fiber benefits.

4. Turmeric

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

5. Sources of protein

“Not getting enough protein can weaken the immune system,” Farrell said. “Many protein sources such as beefSeafood and eggs are also rich in zinc, an important micronutrient that plays a key role in supporting immune function.”

6. Fresh garlic

Farrell said that fresh garlic is known for its effects on the immune system, and that studies have shown that the vegetable can help the body “maintain optimal immune function and fight viruses and infections.”

7. Fresh ginger

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

She added that the root is spicy was also found to be effective in the treatment of nausea or indigestion.

8. Green tea

“This drink is rich in powerful antioxidants known as catechins, which protect cells from damage and in turn support immune function,” Farrell said. “Green tea also contains L-theanine, an amino acid that can improve immune function.”

9. Broccoli

Recommended by Farrell this “nutrient rich food” thanks to its vitamin C and K content. She also suggested “steaming broccoli for added health benefits.”

10. Bulgarian pepper

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

What should be avoided to strengthen immunity

However, it’s not just about what you should eat to support your immune system. There are also foods that we should not eat if we want to avoid illness, for example fried and processed foods.

“Both fried and processed foods tend to be high in unhealthy fats, salt and preservatives, which can promote inflammation and suppress immune function,” Farrell said.

She added: “These foods often contain compounds called advanced glycation end products (AGEs), which are produced when food is cooked at high temperatures, such as frying.” According to Farrell, AGEs can “adversely affect the gut microbiome, which plays a key role in immune health.”

Kurtosis alcohol also not suitable for those who want to improve their immunity. Farrell said alcohol can cause dehydration and inflammation, disrupt sleep and alter the gut microbiome, all of which can suppress immune function.

And finally, too much caffeine can also cause dehydration, disrupt sleep, increase stress levels and potentially “disrupt the production of white blood cells, which are important for the body’s overall immune response,” Farrell said.

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