7 Incredible Immunity-Boosting Foods For The Winter
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"Health is wealth" is a popular saying that signifies the importance of our health. We will only be able to carry out daily tasks, fulfil our responsibilities, and pursue our goals if our health is at its optimum. To keep yourself healthy, the first thing you should prioritise is your immunity. Our immunity, or immune system, is our body's mechanism for fighting bacteria, viruses, and germs that cause illnesses, sickness, and diseases.

Strengthening the immune system is essential, as a weaker immune system will lead to a person getting sick and infected frequently, which hinders a person from functioning at their best and somewhat becomes a shadow of who they really are.

It is important to keep yourself healthy throughout the year, but during the winter season, we are more susceptible to illnesses and sickness than ever. Due to this, special care and caution are required to combat the winter season without falling sick every other day.

As the saying goes, "Food is medicine", we have to treat food exactly as medicine. Nature has provided us with many organic and healthy foods that help make our immune systems stronger and healthier. From the vitamin C-rich oranges, which are a crucial nutrient for boosting immunity, to the humble spinach Here are seven common foods that will help you combat the winter season.


Oranges or citrus fruits in general are a great source of vitamin C, which is an important nutrient when it comes to boosting your immunity, as stated earlier. Regular consumption of these fruits may help shield you from infections such as the flu, cold, and cough. Eat them before you have your morning tea or coffee, as it will give you a good refreshing boost and also dietary fibre.


This vegetable has been promoted a lot in recent years due to its health benefits, one of which is its ability to boost immunity. Broccoli is rich in important nutrients such as vitamins A, C, and E, along with boasting antioxidants that make broccoli a vital addition to the winter diet. You can eat them boiled or by adding them to stir-fries, soups, noodles, or even your curries, if you prefer.


According to the National Centre for Biotechnology Information, vitamin E has the capacity to strengthen our immune response to bacteria and germs, along with lowering oxidative damage. Almonds, on the other hand, are an exceptional source of vitamin E along with manganese. Snack on 4-5 almonds every day when you are on the go, or simply soak them overnight and eat them after peeling the skin.

Green Tea:

Green tea is renowned for its health benefits, with the key one being that it is high in flavonoid, a type of antioxidant, including epigallocatechin gallate (EGCG), according to Healthline. It is believed that these antioxidants contain antiviral properties that help strengthen the immune system.


Yoghurt is one of the healthiest foods you can opt for multiple reasons. It is a good source of protein, low in calories, and can be used in multiple ways to accommodate your diet. Healthline states that yoghurt is rich in vitamin D, especially the yoghurt brands that are fortified. They further state that vitamin D helps regulate the immune system.

You can have yoghurt in any way you want, whether eating it plain, in overnight oats, smoothies, or making raita dishes.


Like green tea, blueberries also have a rich antioxidant profile. Blueberries are packed with flavonoids, which assist in reducing cell damage and aiding the immune system, as per Geisinger. Blueberries are also a great source of vitamins C and A, potassium, and dietary fibre.

You can add these berries to your smoothies or simply eat them as they are.


Spinach not only has a great vitamin C content but it is also packed with essential antioxidants known as beta-carotene. Beta-carotene helps fight infections and supports our immune system.

This humble green is also easier to incorporate into your diet due to its versatility with dishes like palak paneer, aloo palak, green smoothies, stir-fries, palak rice, or healthy salads.