5 foods to boost your immunity this cold and flu season: Dr. Safia

There are many ways to stay healthy during cold and flu season, including choosing certain foods.

During an appearance on “Fox & Friends Weekend” on Sunday, Fox News medical contributor Dr. Nicole Safier shared some power foods that can help boost your immune system.

“This is certainly cold, flu and coronavirus season,” she said. “And we want to prevent the disease, because once you’re infected, there’s honestly not much you can do to alleviate some of the symptoms of a cold or flu.”

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Here are some immune-boosting things you can add to your diet, according to Safier.

1.Red bell pepper

One whole, raw red bell pepper contains more than twice the recommended daily intake of vitamin C, Safier says.

“Vitamin C is obviously great for our immune system,” she said.

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“When grilled or boiled, you lose a little bit of vitamin C, but it’s still great and contains other nutrients as well.”

Safia said she slices red peppers and serves them to her children “almost every morning before school.”

2. Blueberry

Blueberries are “a powerhouse of nature,” Safier said. (St. Petersburg)

Safier described blueberries as a “superfood” and a “powerhouse of nature.”

“Of all fruits and vegetables, this one is the most bulk-packed, contains antioxidants, and is low in calories and sugar,” she said.

“Eat a handful – it’ll be great for you.”

3. Citrus

Doctors advised that the best way to reap the benefits of citrus fruits is to eat them raw. (St. Petersburg)

Citrus fruits such as oranges and lemons contain “a ton of vitamins,” Safier said.

Doctors warned that people with diabetes should be careful about their intake as citrus fruits contain a lot of sugar.

“You need to be careful, especially if you get pre-packaged juice concentrates from the store, as they can be loaded with sugar,” she says.

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Safier says the best way to increase your intake of citrus fruits is to eat them raw or add them to vitamin-rich juices.

“I like to make green versions with things like spinach, celery, turmeric, ginger, and lemon,” she listed. “It’s packed with vitamins.”

4. Garlic

According to Safier, garlic is “one of the best things for your immune system.” (St. Petersburg)

It may come as a surprise, but Garlic is “one of the best things for your immune system,” according to Safieh.

Doctors said they take liquid garlic and combine it with other ingredients like turmeric and ginger to make juice to further boost immunity.

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“The best way to stay healthy is to keep your body as healthy as possible for cold and flu season,” she says.

5. Walnut

Safier explained how walnuts look like “mini brains” and are great for brain health. (St. Petersburg)

While Safier didn’t say walnuts are immune support, he did mention their benefits for brain and cognitive health.

“People say when you look at a walnut, it looks like a tiny little brain,” she says.

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“I keep these in my hospital office,” she added. “They’re really good for you, so obviously you want to keep your body healthy, but you also want to keep your brain healthy.”

Safieh explained that organic options are “always the recommended method” to avoid exposure to pesticides, hormones and other additives, but they can be a little more expensive.

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“If we can bring the price down and make it more affordable and available,” she added.