So it is cold, and flu season is usually at its worst during the winter months, so it’s essential to protect yourself from getting sick. It’s time to strengthen your immune system.

First off, it’s essential to eat right. In particular, avoid processed foods and go for more whole foods instead. Processed foods don’t have as many nutrients as they once did, so try eating more fresh produce and whole grains. You can also boost your immune system with vitamin C and zinc. But how do you do that?

Well, eating certain foods can help boost your immunity.

1. Eat oily fish like salmon. Studies show that oily fish like salmon can help fight off infections like the common cold or flu.

2. Drink more tea. Research shows that green tea has many health benefits, including fighting off viruses like the common cold or flu by boosting your immune system. Bonus: It also contains powerful antioxidants that protect your cells from damage caused by free radicals like pollution and stressors in everyday life!

3. Garlic. The powerful antioxidant properties of garlic have been shown to prevent or reduce colds’ duration potentially. For example, a study found that people who took a garlic supplement daily experienced a 63% reduction in colds.

Garlic helps fights colds.
Garlic is a power food.

4. Boost your immune system with lean meats like beef, lamb, veal, and pork. They’re a great source of zinc and iron, essential for a strong immune system.

5. Fennel can help clear chest congestion and relieve your cough.

6. The best way to ensure you’re getting enough vitamins and minerals is to focus on fruit and veg as much as possible. A good rule of thumb is that if it has a leaf or stems, it’s a vegetable. However, it’s probably a fruit if it doesn’t have a stem or leaf. Vitamin C may not be as helpful as we thought in preventing colds, but studies have shown that taking it at the first sign of a cold can help reduce the severity by about a day. Try oranges, grapefruit, lemons, or limes in your cooking to stock up on vitamin C.

Fight colds with fruits and vegetables.
Fight colds and flu with citrus fruits.

If you’re not a fan of citrus fruit, other foods are rich in vitamin C, including:
• Kiwi fruit
• Strawberries
• Broccoli
• Red capsicum
• Brussels sprouts
• Kale
• Butternut
• Cantaloupe
• Cauliflower
• Tomatoes
• Fresh herbs such as coriander, chives, thyme, parsley
and basil is high in vitamin C. Mushrooms boost your immune system if you like the button, Portobello, oyster, or shiitake mushrooms. Leafy greens – Dark, leafy greens like spinach, kale, Swiss chard, and rocket are excellent sources of vitamin C, which help boost your immune system.

7. Yogurt
Yogurt is full of good bacteria, which help boost the immune system. In addition, studies have found that eating a small tub of yogurt a day shortened the duration of cold symptoms by two days.

8. And finally… get enough sleep! This is important because sleep deprivation can weaken the immune system by affecting cells that fight infection.