With cold weather comes cold and flu season. Support your health by making better nutrition choices. Focus on adding foods to your diet that are rich in nutrients that support immune system health.
The Secret’s in the Sources
Many common foods are good sources of nutrients to support your immune system. These include antioxidants – vitamins C & E, as well as protein, vitamins D & A, and zinc. The information below outlines these nutrients, their associated food sources, and tips for incorporating them into your diet.
Tip 1: Choose Foods with These Immune Supporting Nutrients
- Vitamin C:
- Citrus Fruits (Lemons, Limes, Oranges, Grapefruit)
- Broccoli
- Brussels Sprouts
- Kale
- Vitamin D:
- Fish
- Eggs
- Dairy (Yogurt, Milk)
- Mushrooms
- Vitamin A:
- Sweet Potatoes
- Carrots
- Fish
- Dairy (Yogurt, Milk)
- Cheese
- Protein
- Meats (Chicken, Pork, Beef, Fish)
- Eggs
- Peanut Butter
- Lentils & Beans
- Dairy (Milk, Yogurt)
- Vitamin E
- Nuts & Seeds (Almonds, Sunflower Seeds, Pine Nuts, Peanuts)
- Fish
- Avocados
- Zinc
- Meats (Chicken, Beef, Fish)
- Lentils & Beans
- Nuts & Seeds
- Frozen Peas
Tip 2: Consume Protein Evenly Throughout Your Day
Some portion sizes of good protein sources include:
- 3 ounces of chicken breast
- 3 ounces of salmon
- 1 cup of lentils
Tip 3: Oral Nutrition Shakes Can Support Your Nutrition Goals
Glucerna® shakes are good sources of nutrients that support immune system health, making them helpful to supplement your daily diet. And, they’re made with CARBSTEADY®, a unique blend of slow-release carbohydrates to help people with diabetes manage their blood sugar.†
* Vitamins C & E and selenium.
† Designed to help minimize blood sugar spikes in people with diabetes compared to high-glycemic carbohydrates.
Content provided by the Abbott nutrition team and approved by TCOYD.
Additional Resources:
A Dose of Dr. E: Diabetes & COVID: 4 Easy Ways to Boost Your Immune System
A Dose of Dr. E: Sick Day Rules
Dr. P Got Covid…His Most Surprising Symptom and Advice If You Get Sick
New Study Highlights People with Diabetes May Not Be Consuming Enough Protein
What is the best time to take the Glucerna shakes or snack? I did not realize that some diabetics may not be consuming enough proteins. I would like information on this.
Hi Sharon,
It’s an individual choice. It’s really your personal preference, and it can be any time of the day. It can be mealtime for some, or just when you’re hungry. It really can be any time at all.
Great content! This is exactly the sort of thing I was looking for. Thanks for your help
For health care providers can you explain why even if someone has good BG control why does a person get more colds and take longer to recover? I have a friend who has type 2 and says she’s in good control, her A1c is 5 something. She works as an elementary school teacher and gets so many colds and stays down for a long time. What I read talks about high bg affecting efficacy of white cells , but her bg could be fluctuating and she doesn’t know. She also has stress going on from her parents and other things. As a CDCES I’d really like to help her with this. Another thought I had is that her mom is a smoker and doesn’t ever quit.
Based on your friend’s blood sugars, I doubt that her diabetes has anything to do with her having prolonged colds more than people who are not diabetic. I believe it’s likely the stress in her life and being around sick kids at school, and the nature of her immune system, which may be compromised somewhat from secondhand smoke. But obviously I am not her doctor and can only offer my general thoughts.