Cold Season is Here: How Can You Combat It?
Boost immunities by including healthy whole foods in your diet which are abundant in "anti-infective" vitamin A (sweet potatoes, carrots, dark leafy greens, eggs), vitamin C (bell peppers, citrus, broccoli, kiwi), zinc (pumpkin seeds, oysters, beef, chickpeas), and other immune-supporting nutrients.
The immune system is the body's defense network — a complex, interconnected system of cells, tissues, and organs that work together to identify and neutralize pathogens. Its effectiveness is directly tied to nutritional status. Deficiencies in key vitamins and minerals — particularly vitamins A, C, D, and zinc — significantly impair immune function and increase susceptibility to infection.
For families with children, cold season can feel relentless. Building a strong nutritional foundation — rather than relying on reactive measures — is the most effective long-term strategy. This means prioritizing whole foods, minimizing sugar (which suppresses immune function for hours after consumption), ensuring adequate sleep, and managing stress.
Immune-Boosting Foods for the Whole Family
Vitamin A
Sweet potatoes, carrots, dark leafy greens, eggs, liver
Vitamin C
Bell peppers, citrus fruits, broccoli, kiwi, strawberries
Zinc
Pumpkin seeds, oysters, grass-fed beef, chickpeas, cashews
Vitamin D
Wild salmon, sardines, egg yolks, mushrooms (sun-exposed)
Probiotics
Yogurt, kefir, sauerkraut, kimchi, miso, kombucha
Antioxidants
Berries, dark chocolate, green tea, turmeric, ginger
Dawn Sitchon
Dawn is a Certified Nutrition Consultant (NC) from Bauman College of Holistic Nutrition & Culinary Arts. She works at Elevate Acupuncture & Wellness Center in South Lake Tahoe and teaches cooking classes at Lake Tahoe Community College.