Travel is exciting, but it also puts your immune system through the wringer. Between crowded airports, recycled airplane air, changes in diet and disrupted sleep schedules, your body has to work harder to stay healthy. One of the best defenses is good nutrition—grabbing processed snacks at the airport doesn’t always cut it. Instead, try planning ahead with these travel-friendly, immunity-boosting recipes. They’re simple, portable and packed with nutrients that help your body stay strong while on the go.

Chia Seed Energy Bites

Small but mighty, chia seeds are loaded with omega-3 fatty acids, fiber and protein—all of which help keep your energy levels steady during long travel days. To make an easy batch, mix one cup of rolled oats, half a cup of nut butter (almond or peanut work well), a quarter cup of honey, two tablespoons of chia seeds and a handful of dark chocolate chips. Roll into bite-sized balls and refrigerate. These will keep for several days and are perfect for tucking into a carry-on.

Turmeric-Ginger Smoothie (for pre- or post-flight)

Turmeric and ginger are powerful anti-inflammatory ingredients that also support digestion—two things travelers often need help with. If you have access to a blender (at home before your trip or in your hotel), whip up a simple smoothie: one banana, half a cup of pineapple, one teaspoon of fresh ginger, half a teaspoon of turmeric, the juice of one orange and a cup of coconut water. It’s bright, refreshing, and a great way to flood your body with vitamin C.

DIY Superfood Trail Mix

Skip the pre-packaged trail mix that’s loaded with sugar and sodium. Instead, make your own blend of almonds, pumpkin seeds, dried goji berries and a sprinkle of dark chocolate chunks. The nuts and seeds provide zinc and magnesium—both key to immune health—while the berries add antioxidants. Portion into small bags so you can grab one whenever hunger hits.

Probiotic-Rich Travel Options

Your gut is a major part of your immune system, so keeping it happy while traveling is crucial. Look for shelf-stable probiotic snacks, such as dried miso soup packets, travel-sized kefir pouches or even kombucha cans, if you’ll have access to refrigeration at your destination.

Travel doesn’t have to mean sacrificing your health. By preparing simple, nutrient-rich snacks and meals, you give your immune system the support it needs to handle jet lag, long flights and exposure to new environments. Pack a few of these recipes for your next adventure, and you’ll feel the difference.