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Natural immunity boosting foods for this winter

Natural immunity boosting foods for this winter

It is important that you prevent flu and winter time colds by making your local grocery store a visit. When you feed your body certain foods during the winter, it would keep you healthy and your immune system would run strong. The following foods are natural immunity boosters for you for this winter season.

Winter is the season that comes with many sickness troubles and ailments, more rapidly it hits you with cold and flu. To counter all such problems a strong immune system in your body is all you required. The healthier the immune system the happier your body will be.

Here is a list of immune system boosting foods. Consume the right servings of them to protect your body from the bad which may enter your system and make you feel sick.

Men immunity boosting foods for this winter


One of the good winter foods for men to include in their diet is broccoli. It is loaded with high amounts of vitamins and nutrients. Antioxidants, Vitamins such as A and C, nutrients like fiber, folic acid and calcium help your winter health to protect from diseases.


Munch this crunchy vegetable in your snack time or have a glass of carrot juice daily to get rich amounts of vitamin A and beta-carotene. Vitamin A removes toxins from the liver and encourages you to get the immunity. Carrot is also found to be a great veggie to combat with general infections and other ailments that develop during winter season.


Here is a nutritional reason to eat the crunchy apples. Apples give you a healthy way to get many nutrition’s. They give you lots of antioxidants and fiber which helps to combat with the common cold and fever that arises in the winter months.


Consume oysters to add your diet zinc quantity. Oysters will give you zinc amount that is needed for the development of the infection fighting white blood cells. It also improves the white blood cells functioning too. So include oysters in your diet to fulfill the daily requirement of zinc.

Green tea

A cup of green tea will gradually improves your immune system by removing out the bad and toxins from the body through its anti-oxidants. It is an easy way to stimulate your mood and to get many healthy benefits.


Kiwi fruit, the super source of vitamin C helps to boost the immune system, especially during winter. A kiwi fruit a day will give the amount of vitamin C that is equal to daily requirement.


Berries such as blueberries, raspberries, acai berries, and goji berries contains good amount of ORAC values that helps to improve immune system by working against the free radical molecules. They also treat the general sickness in the body. More over they are the brilliant sources of minerals, vitamins and dietary fiber that are necessary to clean the system and to improve immunity.


According to studies mushrooms help your immune system in many ways. There are various kinds of mushrooms including coriolus, maitake, shiitake, reishi and agaracus that are having powerful betaglucans. These mushrooms are having medicinal values that help to boost the immune system.

Coconut oil

Coconut oil is the extraordinary source of lauric acid which helps to work against the bacteria’s and viruses that stay behind the reason of infections. Its versatile usage properties made it an oil used for the cooking purpose through which you increase the intake of it.

Citrus fruits

People generally turn to Vitamin C rich foods after they catch a cold. However, did you know that your immune system could run at 100 percent when you consume these foods? Vitamin C is also known to increase the production of white blood cells that fight diseases. Since your body does not produce or store Vitamin C, you need to take it every day in some form or another. Almost all the fruits that are citrus fruits contain Vitamin C.

Red bell peppers

Did you always think that only citrus fruits are rich in Vitamin C? Then, think again. Not only do red bell peppers contain Vitamin C but they also contain beta carotene. Beta carotene can help keep your eyes healthy while Vitamin C can help keep your immune system healthy.


Garlic is added to almost every cuisine in the world. Not only does garlic prevent the hardening of your arteries but it also helps lower your cholesterol. The immune system boosting properties of garlic seem to come from a heavy concentration of compounds that contain sulphur such as allicin.


Many people turn to ginger after they catch a cold. Just like Vitamin C, it also prevents people from catching a cold. Ginger is also known to lower the cholesterol in a person and in strengthening the immune system.


Spinach is known to strengthen the immune system not only because it contains Vitamin C but also because it contains numerous antioxidants and beta carotene, which fight the various infection causing agents in the body.


While looking for yogurt in the market, make sure you get cartons that have the label “live and active cultures.” These cultures would help the immune system to fight diseases by stimulating it. While buying yogurt, also make sure that you get cartons that are marked with “fortified with Vitamin D” so that it will also support the health of your immune system.


Almonds contain Vitamin E, which help support the health of the immune system. If Vitamin E is to be absorbed properly by the body, it needs the presence of fat. In other words, it is a fat-soluble vitamin. A half cup serving of almonds is all it needs to keep the immune system healthy during winter.


The curcumin present in turmeric is said to keep the immune system healthy by fighting fever and inflammation. This is the reason why this bitter spice is used to prepare curries in India and some other Asian countries.

Pumpkin seeds

Pumpkin seeds contain lots of zinc. Zinc is one of the most important minerals that help boost the immune system. It does this by promoting the health of the thymus gland, which controls the health of the entire immune system.


When you eat a bar of chocolate or drink cocoa, you would automatically be boosting your immune system. However, if you want the cocoa minus the sugar, do not take a bar of chocolate. Instead, chew on a few raw cocoa beans, which are rich in flavonoids that are good for the immune system.

Sunflower seeds

Boost your immune system by banishing H1N1, cold, flu, etc. this winter. Not only do these Native American flowers radiate good health but also keep the promise. All you need is to eat two teaspoons of these seeds and they will help you resist not only the cold but also upper-respiratory infections.

Brazil nuts

These nuts contain selenium that can fight respiratory and immune disorders. Your body needs the T-cells to fight immune diseases, whose production is enhanced by eating these nuts. However, it does not imply that you should go on a Brazil nut eating spree since excessive selenium can also be bad for your health.

Sweet potatoes

Nothing beats a sweet side dish like a sweet potato. The health of your immune system and its ability to war the infections depend on this vegetable. In addition, this vegetable protects the thymus gland, which is the organ that increases the production of T-cells in children.


One food that can boost the health of your immune system is beef. Beef is a good source of zinc, which is important for the immune system. Research shows that the people, who are suffering from a deficiency of zinc, show a decreased immune response. Moreover, the additional proteins that you get from eating beef help you fight diseases of the immune system better.

Wild salmon

The Vitamin D stores in your body decrease as the daylight hours decrease during winter. If you would like your body to fight off colds and flu, then you should consider consuming foods that are rich in this nutrient. Eat some roasted wild salmon if you would like to fortify your immune system this winter.

Chicken soup

This age old remedy has all the ingredients that would make you feel better within a matter of a few minutes. The warmth of the soup not only soothes your throat but it also keeps the immune system healthy. Not only is it effective against colds but also against the diseases of the immune system.


Do not ignore this vegetable if you see it in the market just because it looks scary. It is actually important since it can scare off the diseases of the immune system. This is because it contains vitamins C and A. Moreover, it is also known to be able to fight cancer.

Delicata Squash

This oblong squash is one of the best immune boosting vegetables that you need to add to your diet. Even though it tastes quite sweet, it is low in starch and sugar. Not only is it known to fight cancer but also the various diseases of the immune system.