Fuelling Longevity: How to prepare your immune system for cold and flu season
As cold and flu season approaches, you may be looking for ways to stay well. Your immune system is your body’s frontline defense — fighting off viruses, bacteria, and more. With age those defenses can weaken, making you more prone to infection. The good news? Optimal food and lifestyle choices can help keep your immune system strong.
All nutrients matter
There’s no single food or supplement that “boosts” immunity. The best defence is a balanced eating pattern that includes a variety of nutrient-rich foods every day. Fill half your plate with colourful vegetables and fruit, a quarter with protein foods, and a quarter with whole grains.
Think of your immune system as a team — each nutrient plays a role, and the team performs best when everyone shows up. Even a mild deficiency in one nutrient can affect your ability to fight infection.
Protein is a star player. It helps builds antibodies that fight infection and supports healing. Include protein in every meal from foods like fish, poultry, lean meat, eggs, beans, tofu, nuts, seeds, dairy foods, or fortified soy beverages.
Vitamins and minerals such as A, B6, B12, C, D, E, copper, folate, iron, selenium and zinc are all well recognized to support immune function. You’ll find them in colourful vegetables and fruits, whole grains, lean proteins, and dairy foods.
And remember to hydrate. Make water your first choice to keep your body functioning well.
A word on supplements
It is best to get your nutrients from food rather than from supplements. High-dose supplements won’t “supercharge” your immune system and can cause harm. If you’re not eating well or suspect a deficiency, speak with a registered dietitian or licensed health care professional before starting any supplement.
Immunity-building habits
In addition to balanced eating, your lifestyle habits make a difference. Stay physically active, get enough sleep, manage stress, avoid smoking, limit drinking alcohol and keep your vaccinations up to date. Together these habits help keep your immune system resilient.
Need support?
A registered dietitian can help you create a personalized plan to support your health goals and immunity challenges. You can visit Dietitians of Canada ‘Find a Dietitian’ website.
RECIPE OF THE MONTH
Hearty Chicken and Corn Chowder
Warm up and support your immunity with this delicious, colourful, nourishing chowder packed with vegetables, lean protein, and fibre.
Prep Time:
10 minutes
Cook Time:
15 minutes
Makes:
6 servings (1 1/4 cup / 300 mL each)
Ingredients
1 tbsp (15 mL) vegetable oil
1 cup (250 mL) onion, finely chopped
1 cup (250 mL) celery, diced
1/2 cup (125 mL) red bell pepper, diced
2 cups (500 mL) cooked chicken, cubed
3 cups (750 mL) reduced-sodium chicken broth
1 cup (250 mL) sweet potato, peeled and diced
1 cup (250 mL) frozen corn, thawed
1 can (14 oz/385 mL) evaporated milk
1 tbsp (15 mL) fresh parsley, chopped (or 1 tsp/5 mL dried)
In a soup pot, heat oil over medium heat. Sauté onion, celery and red pepper until softened, about 5 minutes.
Add broth, sweet potato, chicken and corn. Cover and simmer until the sweet potato is tender, about 10 minutes.
Stir in evaporated milk and parsley. Heat gently over low heat — do not boil or milk will curdle.
Serve warm. Store leftovers in a sealed container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving.
Variations
Vegetarian: Replace cooked chicken with canned beans or chickpeas for plant-based protein; and use vegetable broth.
Lighter texture: Substitute regular milk for evaporated milk for a thinner consistency.
Recipe inspired by Dietitians of Canada Unlockfood.ca Chicken and Corn Chowder.
Lucia Weiler is an award-winning Registered Dietitian in private practice who turns nutrition science into life-changing advice for vibrant living at www.weilernutrition.com.
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