I want to help you be the best version of yourself this winter — strong, vibrant, and free of colds and the flu.

If you want to reduce your chance of colds and flu this winter, now is the time to start doing something about it. And, I’m not suggesting you get the flu shot.

There are natural ways to build your immune system and resist colds and the flu, and you don’t have to look any farther than your local grocery store and farmer’s market.

You know that I advocate eating locally–your food travels less distance and therefore is more fresh, and there is a greater connection to who grew the food, and eating seasonally–food that is in season provides our bodies with exactly what we need to be healthy during that time of the year.

Fall harvest provides fruit and vegetables loaded with a powerful antioxidant immunity booster – Vitamin C.


Vitamin C is responsible for repairing and maintaining cells and bones, as well as fighting infection and improving cholesterol. Think of Vitamin C as a shield against the germs and bacteria that will come your way as you begin to spend more time indoors in warm environments with other germy people. That’s how you catch colds—when your immune system or resistance is low, you are more susceptible to germs and bacteria in the air.

Here are some foods high in Vitamin C that are in season right now:
1) Dark leafy greens – especially kale and mustards
2) Broccoli
3) Brussels Sprouts
4) Cauliflower
5) Bell peppers
6) Oranges
7) Grapefruit

And, I’ll just throw these two BONUS SUPERFOODS out there and I’ll speak more about them as we get into the season. The following are extremely potent sources of Vitamin C:

Camu Camu berry — highest concentration of Vitamin C of any known food on the planet; can be found in powder form in most health food stores

Elderberry – most used as a remedy for colds and flu to reduce symptoms, but is a great cleanser and supports longevity; can be found as a tonic in liquid form in most health food stores

So there you have it! Nine foods to include in your weekly menus now, that will give you the best chance of staying healthy later.

What foods or superfoods would you add to this list that you’ve found helpful?