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Immune boosting foods on this Fareway Cooking Segment

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  Published in Food and Wine on Saturday, October 18th 2025 at 11:43 GMT by ABC Kcrg 9

Fareway Cooking Segment Highlights Immune-Boosting Foods as Cold & Flu Season Approaches

Cedar Rapids, IA – As autumn deepens and cold and flu season looms, Fareway Stores’ cooking segment recently showcased a selection of foods believed to bolster the immune system. The broadcast, aired October 18th, featured Fareway chef Amy Freund offering practical tips and recipes centered around nutrient-rich ingredients readily available at Fareway locations. The focus wasn't on miracle cures but rather on incorporating everyday foods that contribute to overall health and resilience against illness.

Freund’s segment emphasized the importance of a balanced diet as the foundation for immune support, noting that no single food can guarantee immunity. Instead, she presented several key ingredients known for their potential benefits, explaining how they work within the body. The presentation was geared towards accessibility, demonstrating simple preparations suitable for busy schedules and varied skill levels in the kitchen.

Citrus Fruits: A Vitamin C Powerhouse

The segment began with a spotlight on citrus fruits – oranges, grapefruits, lemons, and limes. Freund highlighted their high vitamin C content, explaining that this nutrient plays a crucial role in supporting immune cell function. While acknowledging that vitamin C’s impact on preventing colds is complex and debated, she emphasized its antioxidant properties which help protect cells from damage caused by free radicals. She demonstrated a simple orange and grapefruit salad with honey and mint as an easy way to consume these fruits.

Ginger: Anti-Inflammatory Properties & Digestive Aid

Next, Freund turned her attention to ginger, praising its anti-inflammatory qualities. Gingerol, the active compound in ginger, has been shown to possess potent antioxidant and anti-inflammatory effects. The segment included a demonstration of how to make a simple ginger tea – a soothing beverage particularly beneficial during cold weather. Freund also suggested incorporating grated ginger into stir-fries and soups for added flavor and health benefits. [ https://www.webmd.com/vitamins/ai/ingredientmono-715/ginger ] – This WebMD article provides further detail on the potential health benefits of ginger, including its anti-inflammatory and antioxidant properties.

Garlic: Allicin & Immune Cell Stimulation

The power of garlic was another key focus. Freund explained that garlic contains allicin, a compound released when garlic is crushed or chopped. Allicin has demonstrated antimicrobial and antiviral properties in laboratory studies. She suggested adding minced garlic to sauces, roasted vegetables, and even sprinkling it on popcorn for a flavorful immune boost. The segment cautioned about the pungent odor of raw garlic and offered tips for minimizing its intensity through cooking methods.

Turmeric: Curcumin & Cellular Health

Turmeric, a vibrant yellow spice commonly used in Indian cuisine, received significant attention due to its active compound, curcumin. Freund explained that curcumin is known for its powerful anti-inflammatory and antioxidant effects. She demonstrated how to make golden milk, a traditional Ayurvedic beverage combining turmeric with milk (dairy or non-dairy), ginger, cinnamon, and black pepper. The inclusion of black pepper is crucial as it significantly enhances the absorption of curcumin. [ https://www.nccih.nih.gov/health/turmeric-and-curcumin ] – This National Center for Complementary and Integrative Health (NCCIH) page details research on turmeric and curcumin, including its potential health benefits and limitations of current studies.

Yogurt: Probiotics & Gut Health

Recognizing the crucial link between gut health and immunity, Freund highlighted the importance of probiotics found in yogurt. She explained that a healthy gut microbiome supports immune function by influencing the development and activity of immune cells. She recommended choosing yogurts with live and active cultures and suggested adding berries or granola for added nutrients and flavor.

Berries: Antioxidant Richness & Phytonutrients

The segment concluded with a discussion on berries – blueberries, strawberries, raspberries, and blackberries. Freund emphasized their high antioxidant content and the presence of phytonutrients, compounds that contribute to overall health and disease prevention. She suggested adding berries to smoothies, oatmeal, or enjoying them as a simple snack.

Throughout the broadcast, Freund reiterated that these foods are part of a larger strategy for maintaining good health. Adequate sleep, regular exercise, stress management, and proper hydration were also mentioned as essential components of immune support. The Fareway cooking segment served as a practical guide to incorporating readily available ingredients into daily meals, empowering viewers to proactively support their immune systems during the approaching cold and flu season.