How the Right Foods Can Boost Your Immune System During Flu Season

We all know that eating healthy is good for us. But did you know that certain foods can help keep us from getting sick, especially during flu season? In this blog, we’ll dive into the connection between what we eat and how well our immune system works.

 What’s the Immune System?

Think of your immune system as your body’s personal army. It fights against germs and keeps you healthy. When you eat the right foods, you give this army the tools it needs to defend you. Some foods that help your immune system are:

  1. Citrus fruits (like oranges and lemons): These fruits have vitamin C, which helps your body make more soldiers for your army.
  2. Spinach and broccoli: These veggies have tons of vitamins and are like a training camp for your immune system.
  3. Nuts and seeds: They are like the protective armor for your soldiers because they have vitamins.
  4. Turmeric: This is a yellow spice often used in Indian food. Some people believe it can help reduce swelling in the body. And when there’s less swelling, your immune system can work better. Turmeric also has a substance called curcumin, which might help your body fight against germs.

How do you use turmeric in your meal planning? You can sprinkle turmeric on your food, like rice or chicken. You can also drink it as tea. Just remember, a little bit goes a long way. So, you don’t need to use a lot.

This flu season, remember that the food you eat plays a big role in keeping you healthy. By adding foods like turmeric, fruits, and veggies to your diet, you’re giving your immune system a boost. So, make sure you eat right to help your body’s army fight off those flu germs! Additionally, don’t forget to wash your hands often, get enough sleep and stay active with fun exercises.

Immunity Bomb Ice Cube Recipe

Want a fun and easy way to give your immune system a boost? These “Immunity Bomb” ice cubes are packed with ingredients that help strengthen your body’s defenses. You can pop one into a glass of water, smoothie, or even tea. They’re a cool way (literally!) to stay healthy during flu season.


  • Juice of 4 lemons (packed with Vitamin C)
  • 2 inches of fresh ginger, grated (great for reducing inflammation)
  • 1 tablespoon turmeric powder (for that immune boost we talked about)
  • 1/4 teaspoon black pepper (helps your body use the turmeric better)
  • 2 tablespoons honey (natural sweetener and throat soother)
  • 1 cup of water


  1. Preparation: Start by washing and preparing all the fresh ingredients.
  2. Blend Ingredients: In a blender, mix lemon juice, grated ginger, turmeric, black pepper, honey, and water until it’s smooth.
  3. Pour into Ice Cube Trays: After blending, pour the mixture into ice cube trays.
  4. Freeze: Place the ice cube trays in the freezer and let them freeze for about 3-4 hours or until they’re solid.
  5. Use: Once frozen, you can pop an “Immunity Bomb” ice cube into your drink! Remember, it’s strong, so one cube per glass is plenty.

Bonus Tip: If you find the taste too strong, you can dilute it with more water or add it to your favorite fruit juice for an extra flavor kick!

By adding one of these ice cubes to your daily routine, you’re not only giving your immune system a boost but also enjoying a refreshing drink. Cheers to staying healthy and hydrated!

Written by Irisvette Lagoa and Elizabeth C. Shephard


Harvard Medical School. (2021, January 27). Nutrition and immunity.

Prasad, S., & Aggarwal, B.B. (2011). Turmeric, the golden spice: From traditional medicine to modern medicine. Herbal Medicine: Biomolecular and Clinical Aspects.

by Elizabeth Shephard

Source: UF/IFAS Pest Alert

Note: All images and contents are the property of UF/IFAS.

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