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Immune-Boosting Foods for Seniors in Winter

Healthy Winter Foods for Seniors


A healthy, nutrient-rich diet is essential for seniors, especially during the winter months when we are all more susceptible to catching a cold or virus. With the COVID-19 pandemic still in full effect, it is important to make your health a priority. Eating the right foods will not only make you healthier and improve your immune system but also improve your fitness, mental focus, and mood.

It’s important to focus on good foods and not highly processed or fast foods. Processed foods tend to have less nutrients and benefits for your health. Even though they taste great, they’re not doing benefiting your body in a healthy way.

Stay healthy and boost your immune system this winter with these nutrient and vitamin rich foods for seniors.

Fresh or frozen fruits and veggies

  • Fresh or frozen fruits and vegetables are loaded with essential vitamins for a healthy immune system. Power foods like blueberries, avocados, kale, and broccoli contain high levels of Vitamin C, antioxidants, and anti-inflammatories that are an important addition to anyone’s diet in the winter months. Try to get a serving of fruits and vegetables in with every meal throughout your day and aim for the vibrant bright colors in the grocery store when shopping. In addition to their vitamin contents, fruits and vegetables also are high in fiber content, which benefits your digestive system as well.

Lean Proteins

  • If your body is strong and healthy, it will experience shorter and less severe colds or illnesses. Good, lean proteins help strengthen your body and its immune system functions. Lean proteins that boost your immune system in the winter include turkey, skinless chicken breast, lean beef and steaks, and fish and seafood like salmon, tuna, and oysters. Lean proteins with healthy fats and omega-3 fatty acid also has been shown to boost brain functions and cardiovascular health.

Yogurt & Probiotics

  • Yogurt is an excellent option to improve your gut health and in turn, your immune system health. As we age, the natural levels of healthy bacteria in our guts decline, and yogurt is a probiotic that can help build back our healthy bacteria. When looking for yogurt, go with a Greek yogurt containing live and active cultures. Other foods that promote gut health include buttermilk, kimchi, and sauerkraut; all are probiotics.


  • Getting your fluids is important during any season, and soups are the perfect way to get them during the winter. Stay healthy and warm up at the same time with a homemade soup. Soups can be made with just about anything. Add some immune-boosting spices for taste and zest that is also great for you.

Supplement Your Nutritional Intake with Vitamins

Getting plenty of Vitamin D, Vitamin C, and Vitamin B6 is a excellent ways for seniors to boost their immune systems. Ideally, your vitamin intake will be covered by a healthy diet, but if you’re looking for more or you aren’t able to eat certain foods, vitamins are the perfect way to make sure you cover all the bases.

Live A Happy Healthy Life

Your body is a fine-tuned machine with a network of functions and systems working together to keep you healthy and happy. We hope these food suggestions help on your health journey. Remember, exercise is just as important as the food you eat. Make the right choices and your immune system will be stronger than ever this winter.

What are some of your favorite immune system-boosting foods?