There is no flu-mastering super food, but eating a balanced diet full of produce, whole grains, lean protein, low-fat dairy and healthy fats can boost your immune system and help prevent the flu and other illnesses.

Wash Your Hands Often!
During flu season, opportunities for illness are everywhere. In fact, people infected with the flu can spread the virus starting one day before they feel any symptoms. Wash your hands frequently to prevent spreading or contracting germs. If you don't have access to soap and water, use hand sanitizer and wipe down shared surfaces with disinfecting wipes.
Wash Your Hands Often

Drink Up! Drink Up!
Drinking lots of fluids, such as water, tea, and fruit juice help flush toxins out of the body. Water keeps the body healthy by transporting nutrients and oxygen, tea is full of antibiotics, and low-sugar fruit juices are a good source of Vitamin C.

During sleep, the body repairs itself and builds the immune system. Inadequate sleep weakens the body so get at least 8 hours every night.

Get Moving! Get Moving!
Exercise strengthens the body and sweating helps flush out toxins. Before the winter months, try exercising outdoors to get your daily amount of Vitamin D, which helps fight off infection.

Immunity-Boosting Nutrients

Winter Fruit Salad

Vitamin C

An essential nutrient that has antioxidant properties. Helps to ward off pesky free radicals that cause colds, sniffles, and other unnecessary harm to the body. Your body does not make or store vitamin C, so eating a vitamin C rich diet or taking supplements is a necessity.

  • Citrus
  • Kiwi
  • Bell Peppers
  • Strawberries
  • Broccoli
  • Tomatoes
  • Spinach

Green Goddess Scrambled Eggs

Vitamin D

Essential for immune function. A deficiency in Vitamin D increases chances for infection, influenza and a number of other upper respiratory infections. The body gets a large amount of needed Vitamin D from sunlight; however, many need additional dietary sources of vitamin D to avoid deficiency.

  • Eggs
  • Yogurt
  • Whole Milk/Almond Milk/ Soy Milk
  • Fish (Salmon, Tuna, Trout)
  • Mushrooms
  • Fortified Orange Juice

Roasted Red Pepper & Corn Guacamole

Vitamin E

Needed to boost the immune system to fight off invading bacteria and viruses. Vitamin E helps to widen the blood vessels to keep your blood moving.

  • Avocadoes
  • Seeds/Nuts
  • Spinach
  • Shrimp
  • Butternut Squash
  • Broccoli
  • Kiwi
  • Fish
  • Olive Oil

Tuscany Layered Dip


Good bacteria that keep the bad bacteria away. Probiotics are like a little army fighting away harmful bacteria and viruses; the more you have, the stronger the army.

  • Olives
  • Yogurt
  • Sauerkraut/Kimchi
  • Kombucha
  • Pickles
  • Buttermilk
  • Cottage Cheese/Mozzarella/Cheddar
  • Miso

[Photo: Dark Chocolate and dark chocolate cocoa powder in a spoon.]


Zinc affects how your cells respond to infections. In your immune system, Zinc activates enzymes that break down proteins in viruses and bacteria so they are less likely to spread. Taking Zinc during a cold or flu has shown to shorten the length of illness.

  • Dark Chocolate
  • Beef & Pork
  • Shellfish (Shrimp, Crab, Lobster)
  • Beans/Lentils
  • Nuts/Seeds
  • Whole Grains
  • Dairy/Eggs

  • When making a smoothie, add a probiotics shot to the mix.
  • Add a spoonful of miso to soups and stews.
  • Add a splash of Kombucha to water, tea, or juices.
  • Add sauerkraut, kimchi, or pickles to all sandwiches.
  • When looking for baking recipes, stick to those that have buttermilk as an ingredient.
  • Add citrus to waters, teas, and seltzers.
  • For a quick snack, reach for nuts or seeds.
  • Substitute whole grain pastas and breads for those that are regular white flour-based.





Whether you are trying to prevent illness by boosting immunity, maintain proper hygiene during the pandemic or treat existing symptoms Dierbergs is a one-stop-shop for your health needs. From supplements, to face masks and hand sanitizer, to OTC medications and more - we have you covered. Looking to promote an overall sense of well-being? See if our wide selection of CBD Oils is right for you! Our oils are extensively tested for efficacy and our vendor partners are chosen for the extreme emphasis they place on product quality.


[Photo: A Dierbergs Pharmacy consulting with a customer about the supplements available in store.]

Supplement and OTC Consultations

Dierbergs carries a number of over the counter medications, as well as supplements. Unless you know exactly what you’re looking for, the selection can be overwhelming. Not to worry! Our pharmacists are happy to join you in the aisle and help you select exactly what you might need.

[Photo: A Dierbergs Pharmacist giving a customer her flu shot.]

Convenient Immunizations

While you’re shopping for immunity-boosting foods, you can pop into our pharmacy for convenient immunizations any day of the week! No appointment needed! To learn more about flu and other shots available, call your Dierbergs pharmacy!