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20 Immune-boosting Winter Foods To Strengthen Your Immunity

immune boosting winter foods

Winter season is already here and the temperature has dropped a little. This is the season where everyone keeps themselves warm by putting on the warmest jumpers. This is also the season when there is a change in the weather and you tend to catch a cold easily.

Considering the holiday party season, the irregular sleep patterns that follow can make your immune system weak and make you more prone to colds. It affects your health, as there are changes in the metabolism and energy levels too.

During winter, people catch more cold and infections due to the bacterial spores that thrive in the air more than other seasons. Being stuck indoors is not the solution and indulging in unhealthy food options during the holidays can worsen the problem.

Do you know that there are some seasonal foods available in winter that are high in many nutrients? Superfoods that are nutrient-rich and natural sources of vitamins and minerals help to boost your immune system.

There are many winter superfoods that will help you stay warm and increase your immunity levels. Here is a list of 20 immune-boosting winter foods that do help to strengthen your immunity. Take a look.

1. Cinnamon

Cinnamon is one such spice that your body craves for during the colder months. It is a natural vasodilator that helps boost blood circulation during the coldest months of the year.

2. Coffee

Nothing can beat a cup of coffee during the winter season!Coffee boosts your health and drinking three cups per day lets you take in the antioxidants as well as magnesium.

3. Eggs

This superfood is an excellent addition to a low-calorie diet. Eggs are high in iron and amino acids that help in building the immune system and also keep your body warm during these colder months.

4. Carrots

Carrots are rich in beta-carotene that converts into vitamin A inside the body. Carrots help in the healthy functioning of the immune system. Carrots are abundant during the winter season, so stock them up as much as you can.

RELATED: 12 Healthy Facts About Carrots You Didn't Know

5. Garlic

Garlic is well known in fighting seasonal germs. It is because it has anti-inflammatory and antibacterial properties that help in strengthening the immune system.

6. Yoghurt

Yoghurt is loaded with probiotic bacteria that makes it one of the best immunity-boosting superfoods. This probiotic food boosts the immunity by protecting you against viruses and bacteria that affect your digestive tract.

7. Fennel Seeds

Fennel seeds consist of vitamin C and this winter you can boost your immune system by adding fennel seeds in your salads when you end up eating high-calorie foods.

8. Dark Chocolates

Indulge in a lot of Christmas chocolate recipes this season because chocolates are valuable for the proper functioning of the immune system, especially dark chocolate. The cacao-based dark chocolate is one of the natural sources of antioxidants that helps in fighting the winter germs.

9. Broccoli

Make broccoli a part of your winter diet because it is high in vitamins and antioxidants. Broccoli is a favourite superfood during the winters, as it keeps the immune system healthy.

RELATED: 10 Health Benefits Of Broccoli

10. Citrus Fruits

Citrus fruits like strawberries, oranges, lemons, etc., all contain a healthy dose of vitamin C. The fruits also contain antioxidants that can protect your immune system not only from infections but can also damage the free radicals that attack the body.

11. Green Tea

If you are thinking that green tea only helps in weight loss, then you are wrong. Green tea has powerful antioxidants that can help boost your immune system and increase your metabolism.

12. Ginger

Ginger has the ability to kill off the bad bacteria due to its antibacterial properties. A cup of ginger tea can relieve you from cold and will increase your immunity.

13. Peas

During the winter season, peas are found in abundance in markets. Peas are loaded with phytonutrients that have anti-cancerous properties. They are also one of the best known foods to consume during the winter season.

14. Cauliflower

Cauliflower is a cruciferous vegetable that you should eat during the winter season. It is an excellent source of vitamin K and you can sauté it or you can make a soothing winter soup out of it.

15. Salmon

Salmon provides the body with tons of immune-boosting omega-3 fatty acids, vitamin E and calcium. Salmon can be incorporated in your diet throughout the flu season.

16. Cayenne Peppers

When the symptoms of flu are hitting you, try whipping up dishes with cayenne pepper. Hot cayenne peppers contain capsaicin that helps to beat a cold.

17. Peanut Butter

Peanut butter is packed with flu-fighting antioxidants and vitamin E, which is one of the best foods to keep your immune system stronger in the winter season.

18. Honey

Honey is packed with anti-bacterial, anti-fungal and antioxidant properties which make it ideal to strengthen the immune system and thereby help fight cold and infections.

19. Chicken Soup

To combat the cold and flu this winter season, a bowl of hot chicken soup works wonders. It not only hydrates the body but also gets rid of the bacteria and viruses from your system.

20. Mushrooms

Mushrooms are loaded with B vitamins and antioxidants that play a key role in strengthening your immune system. The selenium found in mushrooms decreases the risk of severe infections.

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ALSO READ: 13 Hydrating Foods To Eat When Dehydrated This Winter

Story first published: Wednesday, December 27, 2017, 20:00 [IST]
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