Nutrition for Immune Health: What to Eat During Cold & Flu Season
When cold and flu season arrives, supporting your immune system becomes more important than ever. While rest, hydration, and stress management all play a role, nutrition is one of the most powerful tools for strengthening immune health.
At Alive Integrative Medicine, we offer personalized nutrition therapy in Eugene to help you build a resilient immune system through food, lifestyle, and integrative care. Below, we explore how nutrition supports immunity and what to focus on during cold and flu season.
How Nutrition Supports the Immune System
Your immune system relies on a steady supply of nutrients to function properly. Vitamins, minerals, protein, and healthy fats all play essential roles in producing immune cells, regulating inflammation, and protecting the body from infection.
When nutrition is lacking — or inflammation is high — immune defenses can weaken, making you more susceptible to illness and slowing recovery time.
This is why nutrition therapy in Eugene focuses on both immune support and long-term wellness strategies tailored to your needs.
Key Nutrients for Immune Health
Vitamin C
Vitamin C supports immune cell production and helps protect cells from oxidative stress.
Food sources: citrus fruits, berries, bell peppers, broccoli, leafy greens
Vitamin D
Vitamin D plays a critical role in immune regulation and inflammation control. Many people, especially in the Pacific Northwest, have low vitamin D levels.
Food sources: fatty fish, egg yolks, fortified foods
(Supplementation may be recommended based on individual needs.)
Zinc
Zinc supports immune signaling and helps shorten the duration of colds when consumed regularly.
Food sources: pumpkin seeds, shellfish, meat, legumes
Protein & Amino Acids
Protein provides the building blocks for antibodies and immune cells.
Food sources: poultry, fish, eggs, beans, lentils, bone broth
Healthy Fats
Omega-3 fats help regulate inflammation and support immune balance.
Food sources: salmon, sardines, olive oil, walnuts, flaxseeds
Immune-Supportive Foods to Eat Regularly
Focusing on whole, nutrient-dense foods helps create a strong immune foundation.
Immune-supportive foods include:
- Homemade soups and broths
- Fermented foods (sauerkraut, kimchi, yogurt)
- Garlic, ginger, turmeric
- Dark leafy greens
- Seasonal fruits and vegetables
These foods are commonly emphasized in nutrition therapy in Eugene, especially during the colder months when immune resilience matters most.
Foods That Can Weaken Immune Function
While balance is key, certain foods can contribute to inflammation and immune suppression when consumed in excess:
- Added sugars
- Ultra-processed foods
- Excess alcohol
- Highly refined carbohydrates
Reducing these foods during cold and flu season can help your immune system respond more effectively.
The Gut–Immune Connection
Did you know that a large portion of your immune system resides in the gut?
Digestive health plays a major role in immune regulation. Supporting gut health through fiber-rich foods, fermented foods, and individualized nutrition strategies can improve immune resilience and reduce inflammation.
This gut–immune connection is a key focus of nutrition therapy in Eugene at Alive Integrative Medicine.
Integrative Nutrition Support in Eugene, Oregon
Immune health is not one-size-fits-all. At Alive Integrative Medicine, nutrition therapy in Eugene, Oregon is personalized to your health history, lifestyle, and unique needs. Nutrition services may be combined with acupuncture or massage therapy to support the body as a whole.
Whether you’re looking to prevent illness, recover faster, or build long-term immune resilience, nutrition therapy in Eugene can be a powerful part of your wellness plan.
Support Your Immune Health Naturally
Food has the ability to nourish, protect, and strengthen the body. With the right nutrition strategies — supported by nutrition therapy in Eugene — you can support your immune system through every season.
📍 Alive Integrative Medicine — Eugene, Oregon
📅 Schedule a nutrition consultation today
