Stop Getting Sick: The 8 Foods You Need in Your Diet Today
Sick days are expensive, unproductive, and avoidable. These 8 foods are the secret weapon busy professionals need to stay healthy and on top of their game.
Winter hits hard, but it doesn’t have to take you down. With the right fuel, your body can become a fortress, fighting off illness and keeping you in peak form.
Staying healthy isn’t a gamble—it’s a strategy, and it starts with what you eat.
1. Citrus Fruits—The Vitamin C Champions
Oranges, grapefruits, and lemons are rich in vitamin C, which fuels immune cells like T-cells and neutrophils to fight infections. Citrus fruits deliver the highest ROI for your immune system in the winter.
Vitamin C also promotes collagen production, strengthening skin and mucosal barriers, your body’s first line of defense. It reduces the duration and severity of colds, minimizes oxidative stress, and supports tissue repair.
Add It Today:
Snack on a fresh orange, kiwi, or grapefruit
Add slices of lemon, lime, orange in water
Squeeze juice into hot tea, on top of salads & meats, marinades, or into a smoothie
2. Red Meat—The Protein and Iron Immunity Builder
Red meat is an excellent source of high-quality protein, which is essential for creating immune cells, antibodies, and enzymes.
Its heme iron is crucial for the development of T-cells and macrophages, supporting oxygen transport and immune cell function.
Zinc in red meat also boosts immunity by enhancing pathogen clearance and reducing illness duration.
Add It Today:
Beef patties in place of bacon or sausage for breakfast & pair with eggs
Load up in meat sauces, chilis, or stews
Toss beef roasts into a dutch oven and simmer with vegetables & broth
3. Onions—Anti-Viral and Anti-Inflammatory
Onions, especially red ones, are packed with quercetin, a flavonoid that disrupts viral replication and reduces inflammation. Quercetin stabilizes mast cells, lowering histamine levels, and modulates immune responses by supporting T-cell function.
Onions also contain vitamin C, which enhances white blood cell production, and vitamin A, which maintains respiratory tract integrity.
Add It Today:
Dice, sautée, and add into any savory meal
Add raw slices to salads or sandwiches
Use as base for soups and stews
4. Eggs—A Nutritional Powerhouse for Immune Strength
Eggs are a complete protein source, essential for repairing and building immune cells. They are rich in vitamin D, which boosts monocyte and macrophage activity to fight pathogens, and selenium, a potent antioxidant that protects immune cells from oxidative stress.
Egg yolks provide choline, critical for maintaining cell membrane integrity and supporting immune signaling pathways.
Add It Today:
Eat 3-4 scrambled, fried, or poached for breakfast
Omelettes, frittatas, egg muffins for batch prep on-the-go
Take hard-boiled eggs for a snack at the office
5. Garlic—Nature’s Anti-Viral & Anti-Inflammatory Ally
Garlic is packed with allicin, a compound shown to fight viruses like influenza, rhinovirus, and herpes simplex. It also reduces the overproduction of inflammatory cytokines like TNF-A and IL-6, which can otherwise cause tissue damage and gut permeability.
Even the aroma of garlic releases volatile compounds that directly benefit respiratory health. By supporting gut integrity and reducing inflammation, garlic helps fortify your body against infections.
Add It Today:
Mince & add to just about anything savory… seriously.
Pairs with vegetables, meats, potatoes, dips, and sauces
Roast a bulb to spread on bread or topping for meats
6. Greek Yogurt—Gut Health for Whole-Body Immunity
Yogurt with live cultures contains probiotics like Lactobacillus and Bifidobacterium, which strengthen gut barriers and stimulate immune cells like T-cells and IgA.
Probiotics interact with gut-associated lymphoid tissue (GALT) which improve the gut’s ability to combat harmful bacteria and viruses while supporting overall immune modulation.
Experts suggest up to 70% of your immune system resides in your gut. A diverse microbiome is key to maintaining innate and adaptive immunity. Take care of your gut… it actually does make a difference.
BONUS: key source of lean protein with calcium & vitamin D… what more can you ask for?
Add It Today:
Pair with raw honey and frozen blueberries or fresh fruit for dessert or snack
Use as base for sauces & dressings
Add to smoothies for extra protein & improved texture
7. Raw Honey—Nature’s Anti-viral Sweetener
Raw honey contains unique compounds with antiviral, antibacterial, and anti-inflammatory properties. Honey varieties like buckwheat and manuka are particularly rich in chrysin and quercetin, which inhibit viral replication.
It’s particularly effective for protecting against infections in the respiratory and digestive tract by neutralizing harmful pathogens.
Honey’s antioxidants combat oxidative stress, while its soothing qualities help relieve coughs and sore throats.
Add It Today:
Drizzle over fruit, yogurt, sourdough toast, eggs…. basically anything
Stir into coffee or tea in place of sweeteners & creamers
Swap in recipes for natural, nutrient-dense sweetening option
8. Oysters—The Zinc-Packed Immunity Booster
Oysters are unrivaled in their zinc content, offering 10–30 times more zinc than other foods. Zinc supports over 300 enzymes and plays a key role in immune cell production, wound healing, and maintaining mucosal barriers that keep pathogens out.
It also directly inhibits viral replication and reduces the duration and severity of illnesses. Oysters provide additional minerals like copper and magnesium, making them a nutrient-dense choice for robust immunity.
Add It Today:
Enjoy them raw with pickled onions, lemon juice, or hot sauce
Grilled or baked as an appetizer or light meal
Pair smoked varieties with cheese & fruit for snack
You don’t have time to get sick. Winter can test even the toughest immune systems, but the right foods can turn your body into a machine that’s built to defend, recover, and thrive.
Illness is optional—if you play to win.
Follow Evans Performance on LinkedIn for expert tips that keep you strong, sharp, and unstoppable.
References:
Tsai, Y., Cole, L. L., Davis, L. E., Lockwood, S. J., & Simmons, V. (1985). Antiviral properties of garlic: In vitro effects on influenza B, herpes simplex and coxsackie viruses. Planta Medica, 51(5), 460-461.
Haase, H., & Rink, L. (2009). The immune system and the impact of zinc during aging. Immunity & Ageing, 6, 9.
Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
Bermudez-Brito, M., Plaza-Díaz, J., Muñoz-Quezada, S., Gómez-Llorente, C., & Gil, A. (2012). Probiotic mechanisms of action. Annals of Nutrition and Metabolism, 61(2), 160-174.
Mandal, M. D., & Mandal, S. (2011). Honey: its medicinal property and antibacterial activity. Asian Pacific Journal of Tropical Biomedicine, 1(2), 154-160.
