3 min read

What to Eat to Avoid Sickness this Winter

Curious how to keep your immune system strong during winter months? If you are frequently sick or unsure how to build your immune system Ahara has your answers.

Ahara’s nutrient-centric, food-first solution is designed to get you healthy and keep you that way. A big part of this is helping you understand the best nutrients for immune health and how to get them by simply shopping smarter during the time of year when illness seems to be everywhere.

Read below for the nutrients, foods, and recipes to add to your winter shopping list to strengthen your immunity now, and keep it strong all year long.

Immune Health Essentials

To keep your immune system firing on all cylinders it’s important to focus on four key nutrients: vitamin C, Omega 3’s, Polyphenols, and Vitamin D.

Vitamin C is known for supporting a healthy immune system, but unfortunately nearly 40% of Americans do not get enough daily.  Top sources include citrus fruits, tomatoes, red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. It’s important to note that ingesting high doses of vitamin C hasn’t been shown to prevent the common cold but regular vitamin C use appears to moderately reduce symptoms. 

Omega 3 fatty acids play an important role in regulating the immune system and supporting gut health, which is essential since 70% of your immune system is in your gut. Be sure to eat fatty fish like salmon, anchovies, mackerel, and herring 2-3 times per week to ensure your omega 3 levels are within optimal range. If eating fish isn’t for you, purchase our omega 3 supplement that has a three times greater absorption rate than an equivalent dose of other leading fish oils.

Polyphenols play an important role in a healthy immune system by protecting our cells from damage.  For maximum immune health benefits, consume a variety of polyphenol rich foods on a regular basis like green tea, leafy greens, berries, olive oil and cocoa powder.

Vitamin D is crucial for a strong immune system because it helps your body produce proteins that fight off infections. Since there are very few food sources that contain vitamin D, it’s incredibly important to take a daily supplement. We recommend checking your blood levels twice a year to avoid deficiency. 


Give these immune boosting dishes a try, and be sure to log into the app daily to get your personalized recipes. 

Carrot Sauté with Ginger & Orange

Blueberry-Strawberry Smoothie

Kale Citrus Salad

Roasted Pepper Couscous

Strawberry Pineapple Smoothie

Begin your journey to better health with Ahara

Unsure if you are eating enough immune boosting nutrients?  Become a Foundational Member today and get immediate access to a personalized nutrition report, plus all app features including personalized recipes, our daily food logging tool, 30-day jumpstart guidance emails and recommended Ahara supplements. 


Take control of your health.