Nature’s Flu Shot: 11 Kitchen Staples That Fortify Your Immune System All Season

9. Nuts and Seeds: Zinc & E Power

Small but mighty, nuts and seeds supply a nourishing mix of nutrients that contribute to immune function—most notably zinc and vitamin E. Almonds, walnuts, pumpkin seeds, sunflowers seeds, and others are easy to sprinkle over salads, cereal, or yogurt, making it effortless to add these benefits to your routine. A handful a day is generally recognized as a heart-healthy, balanced amount for adults. Because allergies do occur, choose options that work for your needs and those of your family. If you’d like inspiration, try roasting raw seeds with gentle spices or blending them into snack bars. Consistency, not quantity, is key—these little bites add up over time to help your immune system feel supported and strong.

10. Sweet Potatoes: Beta-Carotene Boost

With their warm color and comforting texture, sweet potatoes are more than a satisfying side dish—they’re a true beta-carotene powerhouse. Your body converts beta-carotene into vitamin A, which is crucial for healthy skin and the lining of your airways, the body’s first defense against pathogens. Roast wedges for a savory snack, mash with a touch of cinnamon for a naturally sweetened treat, or toss chunks into soups and stews. Sweet potatoes are easy to prep in advance and reheat on busy days, making them a practical staple for every household. Like all foods here, balance matters—enjoy as part of a rotation of colorful veggies for the broadest benefits.