Dairy Foods and Immune Health: Energy and Wellness Support

Dairy foods can be a simple (and delicious!) way to support energy levels during cold and flu season.

Cold and flu season often brings more than sniffles, and it can leave many of us feeling tired, run-down, and off our routine. While sleep, stress management, and handwashing matter, what you eat also plays an important role in supporting immune health and everyday energy. Incorporating nutrient-rich foods, including dairy, can help support both immune function and steady energy during the winter months.

Milk, yogurt, and cheese naturally provide B vitamins, including riboflavin, vitamin B12, niacin, and pantothenic acid. These nutrients help your body turn the food you eat into usable energy. Adding milk to coffee, blending yogurt into smoothies, or including cottage cheese with meals are simple ways to incorporate nutrient-rich dairy foods into your day. 

When it comes to immune health, vitamin C often gets the spotlight, but it’s only one part of a larger nutrient team. Vitamins A and D, protein, zinc, selenium, and vitamin B12 all play important roles in supporting immune function. Milk provides vitamin D, protein, and B12, while yogurt and cheese contribute protein and other essential nutrients. Pairing dairy foods with fruits, vegetables, and whole grains helps create balanced meals that support overall wellness. Start your day with Cinnamon Roll Overnight Oats or make a Creamy Balsamic Vinaigrette to pair with your leafy green salad! 

Sleep is another often-overlooked factor during cold and flu season. Getting 7-8 hours of quality sleep can support immune health, and research suggests that nutrients such as tryptophan may support better sleep quality. Dairy foods naturally contain tryptophan, making options like a cup of yogurt, a mug of warm milk, or milk added to herbal tea a comforting evening snack to support relaxation.

Rather than chasing a single “immune-boosting” food, focus on balanced eating patterns you can stick with. Remember, including dairy foods as part of meals and snacks can support energy, immune health, and overall wellness, helping you feel your best all winter long.

Karman Meyer is a professional speaker, Registered Dietitian Nutritionist, and author of 'Eat To Sleep: What To Eat & When To Eat It for a Good Night's Sleep' (2019) and 'The Everything DASH Diet Meal Prep Cookbook' (2023). Karman is the host of the PBS Special, Eat To Sleep, and has been featured in publications such as Bon Appetit, Shape Magazine, and FoodNetwork.com. She works with businesses to engage employees in wellness events and workshops to build healthier, more resilient individuals through her company NourishWell Network.

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