The immune system is complex and influenced by a variety of factors like diet, age, stress, sleep, and health. As dietitians, we emphasize supporting immune function with good nutrition by eating a balanced diet that includes plenty of fruits, vegetables, calcium sources, whole grains, lean meats, and healthy fats. While there isn’t any single food or nutrient that prevents illness, some key micronutrients have been identified as essential to help your body battle against colds and viruses. Eating foods rich in iron, zinc, vitamin A, vitamin C, vitamin D, vitamin E, and vitamin B6 is essential for immune health.

If there is one thing we can count on during winter, it’s that sick days are bound to happen. Here are a few nutrition tips to help you manage illness.

Chestnuts are more than just a classic holiday food. They have many nutritional and health properties. There are about 88 calories in ¼ cup of roasted chestnuts. Unlike other nuts and seeds, chestnuts are predominantly a source of carbohydrate rather than fat. Other unique features of chestnuts are their richness in vitamin C and folate. This nut is also a good source of vitamins (A, E, and B complex) and minerals (calcium, magnesium, zinc, iron, copper, and manganese).

Chestnuts are available for purchase in most grocery stores during the winter months. They are a versatile seasonal ingredient with a mildly sweet taste. They can be enjoyed roasted as a snack or incorporated into a variety of dishes. Roasted chestnuts can be added to salads, stirred into savory stuffing, cooked into soup, used as a topping for cooked vegetables, or pureed and added to muffin or pancake batter.

Our feature for the month of December is chestnuts. This festive nut is synonymous with the holiday season. You have probably heard, and maybe even sang along with, the classic Christmas carol about roasting chestnuts on an open fire. But have you ever tried roasting chestnuts?

While cranberries are a nice compliment to turkey and stuffing, they are a very versatile fruit that can be consumed year-round. We recommend buying fresh cranberries when in season and freezing them for later use.

Cranberries are a tart and tangy fruit native to North America. They grow in freshwater bogs in the northern United States and southern Canada. These small, hard, round, red, nutrient-dense berries are bursting with health benefits. Most notably, the consumption of cranberries helps with urinary tract health and gut health. Cranberries are an acidic fruit that prevents bacterial growth, thereby lessening the risk of urinary tract infections, ulcers, and gum disease. The amount of cranberry product you would need to consume to achieve these health benefits is 10 oz of cranberry cocktail juice, 1 ½ cups of fresh or frozen cranberries, 1 oz of dried cranberries, or ½ cup of cranberry sauce daily.

Cranberries are a seasonal food that can be purchased fresh from October through December. The beautiful red color of cranberries makes them stand out on any holiday table.

Pumpkin is a low-calorie nutrient-dense fruit. Even though 80% of the U.S. pumpkin crop is harvested in the month of October, canned pumpkin puree is available year-round and offers the same nutritional benefits as a fresh pumpkin. In fact, a half cup of pumpkin puree has more potassium than half a banana, more vitamin A than half a cup of baby carrots, and more iron and magnesium than two ounces of ground beef.

Shell-free pumpkin seeds “pepitas” can be purchased at most grocery stores. Despite their small size, pumpkin seeds are packed with nutrients. Pumpkin seeds are rich in protein and healthy fat, making them a nice calorie booster to promote weight gain. Pumpkin seeds are a great source of dietary fiber, which supports good digestive health. They are also rich in vitamins and minerals providing an excellent source of magnesium, zinc, iron, manganese, copper, phosphorus, vitamin K, and potassium. This impressive nutrient profile has been shown to boost heart health, improve sleep, and reduce risk factors for chronic diseases like heart disease and certain types of cancer.

Did you ever wonder why apples float? Well, it is because they are approximately 85% water. Other fun facts about apples are that the star-shaped bottom of an apple is called its calyx and the average apple contains 5 seeds. Apple pizza is a fun recipe to go along with these fun facts. We hope you give this a try.

Whether picking your own apples or going to the market to purchase apples, there is an abundance of varieties to choose from. All apples are rich in fiber. In fact, one large apple provides approximately 20% of the recommended daily value of dietary fiber. In addition, apples are a good source of vitamin C, potassium, and antioxidants. The nutrition properties of apples combined with their crisp delicious taste, make them an excellent choice for snacking or baking.