5 Foods to Boost your Immunity this Winter

March 23, 2020
by Helen Eat

    5 Foods to Boost your Immunity this Winter

    The colder months are creeping up on us, which unfortunately means the flu season is upon us.  Healthy eating is a key way to help ensure your body has the best chance of keeping well. 

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    Our in-house Dietitian has put together a list of foods with the vitamins essential for helping your immune system fight off any nasties. 

    Citrus fruits

    After catching a cold, most people turn to vitamin C as it can help shorten the duration and severity of a cold. Fruits such as oranges, limes, lemons and grapefruit are high in vitamin C, and since your body doesn’t produce or store vitamin C, a good daily dose is required for optimum health.


    Garlic is a key flavour provider in almost all cuisines, and on top of this, it’s good for your health! Garlic contains enzymes and antioxidants to help keep you healthy. Fun fact: it was first used for its health and therapeutic benefits in Ancient Egypt. The only question is, do the health benefits out way the consequence of bad breath? We think so!


    Used in a range of dishes and sweet desserts, ginger is an ingredient that may help reduce many symptoms of a cold, such as chills, fever and nausea. Ginger has been used for medicinal purposes for thousands of years. Add fresh ginger to a fresh juice, or into a curry or stir-fry where it will not only add flavour, but extra nutrients too!


    There was a reason Popeye ate loads of spinach, and it wasn’t just for extra strength. Spinach is filled with vitamin C and E which helps to support the immune system. Spinach is also packed with numerous antioxidants which may help to improve our bodies ability to fight infection. When eating spinach, try to aim for one cup of fresh spinach or half a cup cooked per day.

    Fatty fish

    A deficiency in Zinc has been associated with a weaker immune system. Herring, mackerel, tuna and salmon are fish that are all rich in Zinc. Zinc has been found to help strengthen our immunity and attack any infectious cells, so making sure you are getting enough in your diet is imperative. What’s great is that it is easy to add to your diet. You can add fatty fish to many recipes such as salads or pasta. And, if you don’t like fish, you can also get lots of zinc from nuts and seeds including, flaxseed, chia seeds, and walnuts! Click here for some fishy immunity building cooking inspiration from HelloFresh.

    So stay warm and eat well!

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    1 comment

    Naman Garg says:

    The information on this blog is very usefull to keep oneself healthy in winters and strengthen our immunity system so we can fight with several infections and diseases.The sources of vitamin c and use of ginger & garlic are great & worthy suggestions.