During Cold and Flu Season, Support Your Immune System with Good Nutrition

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


  1. Avatar

    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.

  2. Great content! This is exactly the sort of thing I was looking for. Thanks for your help

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