- Foods high in antioxidants and a variety of nutrients are essential for a healthy immune system.
- Add pomegranate, escarole, blood oranges, canned tomatoes and prunes to your cart in February.
- Stocking up on a variety of fresh, frozen, canned and dried produce in winter months provides options.
February is the peak of cold and flu season, and what you eat can support your immune system. In an attempt to arm you with intel on how to stock your kitchen with foods that provide nutrients to help keep you well, we’ve enlisted the help of registered dietitians to offer a sneak peak at their must-have kitchen essentials to pick up this February. From fresh, in-season produce to shelf-stable picks, there is something for everyone in this list. Here’s what you need to toss into your cart this month.
1. Pomegranate
Rounding out the tail end of their seasonal shine, you can still catch pomegranates on produce shelves this month. Their ruby red hue is gorgeous, and they offer quite the nutritional punch, too. A half-cup of pomegranate arils (seeds) contain 3.5 grams of filling fiber. In addition, pomegranates also pack antioxidants known as polyphenols, which help counteract free radicals that cause damage to cells.
“Pomegranates are amazing fresh, frozen or juiced,” says Lauren Harris-Pincus, M.S., RDN. “Add them to sweet or savory meals and snacks such as salads, roasted veggies, grain bowls, whole-grain cereal and Greek yogurt or cottage cheese parfaits. They are also fabulous on top of oatmeal or smoothie bowls for added sweetness and crunch.”
Try them for yourself with other seasonal produce in our Roasted Brussel Sprouts with Goat Cheese & Pomegranate.
2. Escarole
Pronounced “eh-skeh-rohl,” escarole is a leafy green that belongs to the chicory family (alongside cousins endive and radicchio). “If you have savored Italian wedding soup, you’ve likely encountered escarole, the green leafy bits dancing with the pasta,” says Lorena Drago, M.S., RDN, CDCE.
A 1-cup cooked serving of escarole provides 4 grams of filling fiber. It’s also a good source of vitamin A, an important fat-soluble vitamin that plays a role in immune health, reproductive health and vision.
Drago suggests pairing escarole with canned beans, eating it raw in salads or roasting or grilling it. Try our recipe for Italian Wedding Soup with White Beans. It’s loaded with antioxidant-rich, inflammation-calming ingredients to boost your immunity.
3. Blood Oranges
While we aren’t knocking your everyday naval orange—it’s one of our January go-to items—we want to encourage you to step outside your comfort zone with the blood orange. And though blood oranges are typically a little higher in price than their traditional orange counterparts, they offer up unique color, flavor—and nutrients.
“February is the perfect time to throw a bag of blood oranges into your shopping cart,” says Nicole Rodriguez,. “Just as rich in vitamin C as other orange varieties, blood oranges boast high anthocyanin content, an antioxidant that lends this orange its deep red color. And there’s more to the blood orange than meets the eye. Its subtle raspberry flavor also makes it a treat to eat.”
For an extra-special treat, try our Blood Orange Upside-Down Cake.
4. Canned Tomatoes
We highly encourage keeping a well-stocked “cantry”—canned beans, canned fruits packed in 100% juice and canned vegetables. One of our favorite must-haves is canned tomatoes. Tomatoes are a nutrient powerhouse, but they are in-season in the summer months. Thanks to the canning process, tomatoes are harvested and canned at their peak of freshness so you can enjoy them year-round.
And there’s a bonus with canned tomatoes compared to their fresh counterparts, as canned tomatoes pack more lycopene—a type of powerful antioxidant—and vitamin E. A potential downside is that other ingredients, like salt, may also be added during canning that may not fit your particular dietary needs. This is why dietitians recommend swapping between canned tomatoes and fresh when available. If added sodium is a concern for you, opt for canned tomatoes labeled as no-salt-added or unsalted.
Canned tomatoes also rank high in convenience. “Canned tomatoes rescue my mealtime when I am in a pinch and I need a meal on the table fast. Not only are they inexpensive, but they’re also nutritious and sustainable,” says Sylvia Klinger, M.S., RDN.
You’re likely already using them in your chili, but just in case you need more inspiration, try our 10 Comforting Soups that Start with Canned Tomatoes—perfect for cold-weather months.
5. Dried Plums
Plums and other stone fruits may be in season in the late summer and early fall months, but that doesn’t mean you can’t enjoy them year-round. Dried plums—aka prunes—may not be “sexy,” but they’re certainly good for you. “Prunes are a great source of vitamins and minerals to support not only immunity but also bone, heart and gut health,” says Toby Amidor, M.S., RD.
Not only are prunes low in sodium, fat and cholesterol, they also pack roughly 3 grams of filling fiber in about five pieces—hence, why they’re one of the recommended dried fruits to help relieve constipation.
While prunes are often said to be high in sugar, keep in mind that this sugar is naturally occurring, and they are considered a low-glycemic-index food. This means that prunes don’t have as strong of an impact on blood sugar levels as a high-glycemic food. Pair them with healthy fat and protein sources, like nuts, to further mitigate the impact on blood sugar levels.
Our Expert Take
Stocking up on fresh, frozen, canned and dried produce in February provides an array of nutrients that can help support your immune system and keep your body functioning at its prime. Consider checking out pomegranates, blood oranges and escarole in your store’s produce section and stocking your pantry with canned tomatoes and dried plums. It’s important to also round these foods out with a variety of produce, healthy fats and proteins to fully support your immune system during these final winter months.
