Flu Shots & Full Plates

October is flu-shot season, and while the vaccine itself does the heavy lifting, what’s on your plate can give your immune system a serious assist. Think of food as your flu shot’s sidekick—one that helps your body build stronger defenses and bounce back faster.

Flu vaccines typically reduce illness risk by 40–60%, according to the CDC [1]. But your immune system can only do its job if it’s well-fueled. Nutrients like vitamin C, vitamin D, zinc, and omega-3 fatty acids are the raw materials your body uses to create antibodies—the immune molecules that remember and fight off viruses [2].

Leafy greens, citrus fruits, berries, and salmon all make the short list. So do eggs, beans, and lentils—protein-rich foods that supply amino acids for antibody production. Meanwhile, antioxidants from colorful produce can help calm the mild inflammation that sometimes follows a vaccine.

Your gut matters, too. Nearly 70% of your immune system lives there [3]. Probiotic foods like yogurt, kefir, sauerkraut, or kimchi help keep gut bacteria balanced, which in turn supports a stronger immune response.

And yes, sugar can get in the way. Studies show that diets high in added sugars can suppress immune function and make it harder for your body to fight infection [4]. So if you’re grabbing a pumpkin spice latte, maybe skip the extra cookie.

The real trick isn’t skipping Halloween treats—it’s balancing them. Pair that caramel apple with a handful of almonds, or your PSL with a veggie-packed breakfast. Those choices don’t just make you feel better; they make your immune system work better.

A flu shot gives your body the blueprint. Good nutrition provides the building blocks. Combine the two, and you’re setting yourself up for a season that’s healthier, stronger, and just as sweet.