Eat These And Improve Your Immune Health During Winters

Eat These And Improve Your Immune Health During Winters

Winter is a season when many of us fall sick and then there comes our very own efforts forwarding off the illness. But do you know keeping your immune system strong is must, no matter what the season is? The health of your immune system is largely influenced by what you eat throughout your life and is not confined to only a particular season.

So let me tell you that there are certain foods that actually give a boost to your immunity and may also help you to recover more quickly in case you do fall ill.

These foods definitely are a preventive measure and as we all know prevention is always better than cure. So let us include these in our daily diet and get most out of them.

Probiotic Foods:

Making probiotic-rich foods as a daily part of your diet will enhance your immune system and will also reduce the risk of developing upper respiratory tract infections. Consuming these foods regularly will also reduce your chances of falling ill. These include:

  • Naturally fermented pickles
  • Yogurt
  • Buttermilk
  • Kimchi
  • Miso soup

Vitamin C rich foods:

Citrus fruits like oranges, grapefruit are good immune boosters. Vit C acts as an antioxidant which protects your immune cells against infection. So get your daily dose of Vit C and strengthen your immunity. These include:

  • Guava
  • Kiwi
  • Bell pepper
  • Broccoli
  • Papaya
  • Tomatoes
  • Berries
  • Dark leafy vegetable etc.


Rich in gingerol, a bioactive substance helps to lower the risk of infections. So making ginger a regular part of your diet will help in decreasing the risk of infections and will also reduce nausea symptoms in case you fall sick. So simply add fresh or dried ginger to your dishes or in your daily beverages.


Consuming two cloves of fresh garlic daily will definitely help in boosting your immunity. The main active compound in garlic is thought to improve your immune cells ability to fight off colds and flue.

Iron-rich foods:

Iron plays an important role in the immune function. A diet deficient in iron can contribute to anemia and a weak immune system. So optimize your intake of iron-rich foods to improve your immunity. These include:

  • Meat
  • Fish
  • Shellfish
  • Poultry
  • Nuts
  • Seeds
  • Cruciferous vegetables
  • Dry fruits.

Coconut oil:

Coconut oil contains medium chain triglycerides (MCTs), a fat with antimicrobial properties. It is believed to be effective against certain viruses responsible for influenza and hepatitis C. So add coconut oil in your diet by using it instead of vegetable oil in cooking. However, make sure to increase its intake gradually as excess might cause nausea or loose stools in certain people.

Vitamin A Rich foods:

Vitamin A rich foods may help in boosting the immune system and may also lower the chances of catching infections. So include these:

  • Sweet potatoes
  • Red pepper
  • Dark green leafy vegetables
  • Carrots
  • Lettuce
  • Dried apricots
  • Fish and organ meats

Whole grains:

Including whole grains every day will supply your body with B vitamins which are needed for a good health. Included whole wheat, barley, oats, brown rice etc as these provide vitamin B6, folic acid and pantothenic acids which support the immune system.


Shellfish including oysters, mussels, and scallops are good sources of zinc. Prawns and other fish including salmon also contain zinc. Including these foods will surely boost your immunity as zinc helps ensure the white blood cells to work at their best.

Chicken soup:

The soup contains collagen which helps in boosting the immune system. It also contains amino acids and other vital nutrients that even prevent inflammation.

So consuming a well-balanced diet rich in these foods will help you to attain a healthy immune system, as a well-functioning immune system requires all of these foods. Remember your diet plays a big role in building your immune strength.

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