By Leslie Ouellette-Todd, MS, RD, LD, MPH
As the days get shorter, we brace for the inevitable wave of sniffles, sore throats, and coughs that come with winter. While there’s no magic food that guarantees you won’t catch a cold, science shows that certain nutrition strategies can strengthen your immune system and help you recover faster if you do get sick. Here’s what really works — and a few common myths.
1. Eat a Variety of Whole Foods
Your immune system needs a steady supply of vitamins, minerals, and antioxidants — all of which come from a colorful, balanced whole food diet. Fruits and vegetables are rich in vitamins and beans, lean meats and seeds like pumpkin seeds are good sources of zinc. Zinc supports immune cell function and tissue repair. The goal isn’t to megadose one nutrient but to eat a variety of foods so your body has everything it needs to fight off infection.
2. Focus on Gut Health
Roughly 70% of your immune system resides in your gut. Beneficial bacteria in your intestines help regulate inflammation and train immune cells to respond to threats. Include probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and miso, and prebiotic foods like garlic, onions, bananas, and oats to feed those good bacteria. A 2022 study in Frontiers in Immunology found that people who regularly consume probiotics have fewer and shorter upper respiratory infections.
3. Keep Vitamin D Levels Up
During Maine’s long winters, it’s nearly impossible to get enough vitamin D from sunlight alone. Low levels have been linked to higher risk of respiratory infections. Foods like salmon, fortified dairy, and eggs help, but most adults in northern climates benefit from a vitamin D supplement. A 2017 meta-analysis in The BMJ showed that supplementation modestly reduced the risk of acute respiratory infections, especially in those who were deficient. Connect with your healthcare provider or a Registered Dietitian before starting any supplement.
4. Stay Hydrated and Limit Added Sugars
Hydration helps maintain the moisture in your mucous membranes, which is your body’s first line of defense against viruses. Water, herbal tea, and soups count toward your daily fluid goals. Meanwhile, high intakes of added sugar can suppress immune function and promote inflammation. Try to limit sugary drinks, sweets, and ultra-processed foods — especially when cold and flu season peaks.
Myth 1: Vitamin C Prevents Colds
Despite popular belief, loading up on vitamin C won’t prevent you from catching a cold. Research shows that while vitamin C might slightly shorten the duration of a cold, it doesn’t actually reduce your risk of getting one. You’re better off getting your C from a balanced diet than from supplements or fizzy “immune booster” drinks.
Myth 2: “Feed a Cold, Starve a Fever”
This old saying has no scientific basis. Whether you have a cold or fever, your body needs energy and hydration to recover. Light, nourishing meals like soups, fruits, and whole grains help fuel your immune system and promote healing.
The Bottom Line
Good nutrition can’t make you bulletproof, but it can make you more resilient. Focus on balance and you’ll be well equipped to face whatever winter throws your way.
Leslie Ouellette-Todd is owner of Nourished Lifestyles, a group practice of dietitians located in Oak Hill Plaza in Scarborough.
Photo: Madara
