Immunity-Boosting Winter Foods To Add To Your Diet

In the winter season, people face the risk of infection by flu, cold, and high fever. Winter is all about tasty recipes and seasonal fruits, but changes in weather become tough on the body.

The fall in temperature brings the viral infection and seasonal fever with it and puts the human immune system at work. Your immunity is required to be strong in winter than in the other seasons of the year.  Here is the list of the 9 winter food that you can add to your diet to boost your immunity.

  1. Garlic

Garlic are used in cooking and has worked like medicine for a long time in India. It brings a number of health benefits. According to studies, garlic helps to prevent cognitive damage, boosts immunity, and helps to find several cancers.

When garlic is chewed or crushed, the alliin compound is responsible for different taste and smells that helps to boost the immune system, so it fights against the flu and cold.

  1. Ginger

According to studies, ginger is come with anti-inflammatory and oxidative properties that help to cure sore throat problem in winter.  It is a proven superfood that helps to reduce the risk of cancer, cardiovascular disease, and nausea.

The anti-microbial property that comes with ginger helps your body to fight against viruses, germs, and bacteria that are the main cause of sickness in winter.

  1. Citrus fruits

Lemons, oranges, and kiwis consist of a rich amount of vitamin C. It is important to strengthen the immune system of humans. It helps to develop the white blood cells and makes the body fight against infections.

It is determined from studies that the regular use of vitamin C that men and women should take is 90 mg and 75mg. Fruits such as tangerines, grapefruits, limes, and lemons are rich in vitamin C.

  1. Yogurt

Yogurt helps to boost the metabolism and strength the immunity system. You can select plain yogurt and sweeten it with jaggery, fruits, and honey rather than flavored or processed yogurts in the market.

It consists of a high amount of minerals, vitamins, and lactobacillus that helps your body to fight against the agent that causes disease and keep a healthy immune system.  It keeps the body active in such a way that it fights against the cold or flu.

  1. Spinach

Spinach is considered a vegetable that you can easily get in winter from the market. It is rich in antioxidants, beta-carotene, and vitamin C. Vitamin C consists in it helps to immune system. It consists of a high amount of vitamin E and vitamin C, and it makes your body fight against infections and replicate the white blood cells.

  1. Raw honey

Honey is used for medicinal purposes for all ages. As per the studies, honey is come with anti-cancerous, anti-inflammatory, and anti-microbial properties. It helps to fight against throat infections and asthma in winter. You can easily consume raw honey with desserts, oatmeal, desserts or salads.

  1. Broccoli

The dark green vegetable that is eaten either in soups, boiled, or pasta in a rich source of vitamins, minerals, folates, iron, fibers, and antioxidants.

It comes with anti-inflammatory and anti-cancer properties that benefit your health. It helps to fight against the inflammation and lowers the chance of cold, flu, and viral infections in winter.

  1. Almonds

Almonds are rich in vitamin E, which helps to strengthen your immune system. Antioxidants are rich in almonds and help your body to fight against infections. It is an important food that you should add to your diet in winter to boost your immune system.

Vitamin E need to be absorbed the fats by the body, and almonds are filled with fats and vitamins. One cup of almonds fills the daily need for vitamin E.

  1. Papaya

Papaya consists the vitamin C and twice the amount of fruits.  It is important food helps your body to fight against infection and speed up the development of fighter cells in the body. It consists the digestive enzymes called papain that come with anti-cancerous and anti-inflammatory properties that help to replicate red blood cells.


Nutrition and diet are the things that help you to gain immunity. You can add any of the above food to your diet if you want to boost your immunity system in winter.

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