Immunity Boosting Foods: We become more vulnerable to common ailments like colds, coughs and fever when winter draws near and the weather drops. Although maintaining a healthy lifestyle and practising good hygiene are important for preventing chronic conditions, diet also plays a significant contribution. Some foods, which are frequently referred to as ‘superfoods,’ are abundant in vitamins, minerals and antioxidants that can greatly improve our general health and immune response.

Incorporating certain nutrient-dense foods into your regular meals can help fortify your body's defences and lower your risk of getting sick during the cold season. Here is a list of superfoods that you should include in your winter diet to prevent colds, coughs, fever and other seasonal illnesses. 

Immunity-Boosting Foods For Winter

Citrus Fruits

Vitamin C, a key component for strengthening the immune system, is abundant in citrus fruits such as oranges, lemons, limes and grapefruits. Vitamin C is essential for the generation of white blood cells which are necessary for warding off infections. 

Garlic

Garlic is a potent superfood that is high in allicin and can improve immune function by increasing the generation of antioxidants and immune cell activity. Try adding minced garlic to salad dressings, stir-fries or soups to include garlic in your meals. 

Ginger

ginger-for-boosting-immunity

Best Superfoods To Boost Immunity (Image Credits: Canva)

A popular superfood, ginger is known for its anti-inflammatory and antioxidant properties. Gingerol found in ginger has anti-inflammatory and immune-boosting properties which help to relieve congestion and ease sore throats.

Spinach

Spinach is a green leafy vegetable with significant quantities of beta carotene, vitamin C and vitamin E all of which support a robust immune system. Spinach can be eaten raw in salads, blended into smoothies or simply sauted to retain its nutrients for maximum health benefits.

Yoghurt

Yoghurt contains probiotics that can boost immunity and reduce the risk of infections such as colds and respiratory ailments. To avoid additional sugars, you can use plain, unsweetened yoghurt. For added taste and nutrition, try adding fresh fruit, honey or nuts. 

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(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)