Cold and flu season has arrived, and this is the perfect time to make sure your immune system has the support it needs. We’re constantly exposed to viruses and bacteria, especially during the colder months when we spend more time indoors.

While we can’t avoid every germ, we can strengthen our body’s ability to defend and recover. The immune system functions best when it’s supported by anti-inflammatory, nutrient-rich foods that optimize cellular function, repair, and communication.

Here are 12 evidence-based foods I recommend to keep your immune system strong and resilient this season. Make sure you are well-stocked on these so you set yourself up for success:

1. Turmeric

Curcumin, the active compound in turmeric, is a potent anti-inflammatory that helps regulate immune responses and maintain healthy immune cells. Combine turmeric with black pepper and healthy fat (like olive oil) to increase bioavailability and enhance absorption.

2. Kale

Dark leafy greens such as kale are rich in vitamins A, C, and K, plus antioxidants that reduce oxidative stress and support healthy immune function. In the photo above, I am holding my Fat-Blasting Anti-Inflammatory Kale Stew, one of my favorite ways to enjoy kale this time of year. It's a simple, nourishing meal right out of The Enso Kitchen, that embodies how the foods we choose daily can support immune health. Add kale to soups, smoothies, or sautéed dishes for an easy daily boost. 

3. Garlic

Garlic’s compound allicin enhances antiviral and antibacterial defenses, helping your body respond efficiently to pathogens. For best results, crush or chop fresh garlic and let it rest for 10 minutes before cooking. This helps to boost garlic's health properties. 

4. Bell Peppers

Bell peppers are loaded with vitamin C, more than oranges! Vitamin C supports white blood cell activity and protects immune cells from oxidative damage.

5. Ginger

This warming root reduces inflammation, supports digestion, and promotes circulation, all of which are vital for immune health. Fresh ginger tea with lemon is a simple daily ritual that supports your defenses.

6. Blueberries

These nutrient-dense berries are rich in antioxidants and vitamin C, which protect immune cells and maintain balanced inflammation. Their deep blue color is a sign of high phytonutrient content. Enjoy alone or add them to a Greek yogurt or cottage cheese bowl (my favorite)!

7. Kimchi (and other fermented foods)

About 70% of the immune system lives in the gut. Fermented foods like kimchi, sauerkraut, and kefir feed the gut microbiome, helping regulate inflammation and immune signaling.

8. Pumpkin Seeds

Zinc plays a critical role in immune cell production and function. Pumpkin seeds are one of the best plant-based sources. Sprinkle them on salads, yogurt, oatmeal, or roasted veggies for a nourishing crunch.

9. Wild Salmon

Rich in omega-3 fatty acids, wild salmon helps lower chronic inflammation and supports optimal immune cell function. It’s also an excellent source of vitamin D, which is essential for immune balance, especially during months with limited sunlight.

10. Greek Yogurt

Greek yogurt provides probiotics that strengthen the gut-immune connection, as well as protein to support antibody production. Choose unsweetened varieties and top with berries or chia seeds for a nutrient-packed breakfast.

11. Walnuts

Walnuts are a plant-based source of omega-3s and polyphenols that help calm inflammation and support immune cell communication. Just a small handful a day offers lasting benefits for immune and heart health.

12. Lemon and Other Citrus

Rich in Vitamin C and antioxidants to help boost immunity and fight off seasonal colds. Great for adding bright flavor to water, salads, soups or warm teas. Also support healthy digestion and lower inflammation.

A strong immune system isn’t built overnight; it’s supported daily through the foods you eat, the quality of your sleep, your stress levels, hydration, and movement.

My recommendation is to start with food. It is one of the most powerful tools you have to protect your body naturally and sustainably.

If you’re looking for a way to incorporate these immune-boosting foods into your regular rotation, my Enso Kitchen System is the perfect place to start.

It’s packed with strategies and delicious & simple recipes to help you:

• Lose weight naturally
• Lower inflammation
• Boost energy
• Strengthen your immune system

You’ll learn exactly how to make these foods (and more) part of a sustainable, balanced lifestyle, so you can feel your best all year long.

Click here to learn more about The Enso Kitchen System.

With Love and Science,
Dr. Solmaz
Lifestyle Medicine Physician & Weight Loss Coach