If you want to avoid succumbing to countless sneezes and sniffles during the colder months, there are a number of steps you can take.

Bundling up when going outside and making sure your home is warm is a necessity, but you should also consider the types of foods you eat to support your immunity.

Include these immune-supporting foods in your diet:

Oranges

You should make sure your body has plenty of vitamin C during the colder months, as it helps your body fight infections. Vitamin C cannot be stored by your body, so try to incorporate foods rich in vitamin C every day. If you are not a fan of oranges, then you could try eating more tomatoes, peas and peppers, taking a vitamin C supplement or drinking warm lemon.

Watermelon

They may be hard to come by this time of year, but watermelons contain citrulline, which helps keep your heart healthy, and are also rich in vitamins A, C and B6. Their red flesh supplies your body with lycopene, helping your bones stay strong and your immune system balanced.

3. Broccoli

When it comes to choosing your daily fruit and vegetable intake, make sure broccoli becomes a firm favorite, as it is packed with nutrients that are good for your gut. It's rich in fiber, vitamin C, potassium, vitamin B6, and vitamin A. Instead of cooking broccoli, try to eat it raw if you can, as it is more nutritious this way. Similar vegetables that rank as superfoods when it comes to the immune system include sprouts, kale and cauliflower. Why not try this tasty broccoli, spinach and wheatgrass soup?

4. Oysters

If you want to be as healthy as possible, you need to make sure your body has enough zinc. There are several different ways to do this. You can take a zinc supplement or try eating oysters, eggs, mushrooms, chicken, pumpkin seeds or cashews more regularly. Zinc is necessary for the production of white blood cells so your body can fight infections and for healthy skin, hair and nails.

Yogurt

Instead of pouring milk on your cereal in the morning, why not add a spoonful of yogurt instead? You should choose a yogurt that contains "live bacteria," as these help your immune system fight bad bacteria in the gut. Yogurts also contain vitamin D, which helps regulate the immune system. Discover three tasty yogurt recipes here.

6. Cinnamon

Next time you go to make yourself a hot chocolate or a cup of tea, try sprinkling a little cinnamon. You can try mixing it with raw honey, or make your own cinnamon rolls with dairy-free cream cheese.

 

Sources

https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4298
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
https://www.livescience.com/45408-broccoli-nutrition.html
https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1229
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#yogurt
https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4096