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Top 10 Immune-Boosting Foods During This Winter 2020

Everyone you meet appears to be sick with the flu, strep throat, or the common cold at least once a year, especially when the temperature drops. Almost everyone prefers to spend more time indoors during the chilliest months of the year, There’s an extra precautionary measure to help you stay well—eating a balanced diet, along with diligent hand washing and getting the flu shot Experts and science alike warn us that we can dramatically minimise the probability with the correct health methods in place, and it may be as simple as tweaking your diet or having more sleep.

Here are the Top 10 foods that we have discovered that will help you fight the flu this winter


It feels a little stupid to group all the mushrooms together when there are so many different varieties. Evidence suggests, however, that mushrooms can help improve your immune system by adding vitamins, minerals and enzymes. It’s no wonder that mushrooms have been used medicinally for decades.

The mushrooms are not only rich in vitamin D. They are also an amazing source of zinc. They are also perfect for improving immunity and preventing disease. They also contain selenium, which can stimulate the development of t-cells and increase immunity.

It’s extremely easy to add mushrooms to your diet. Particularly because they are unfatty, sodium-free, cholesterol-free and low in calories. Moreover, it’s super easy to include breakfast, lunch, dinner and side dishes in your diet.


The majority of round-up immune boosting posts possibly do not contain salmon. But I can’t ignore its abundant health benefits, which have a positive effect on our immune system.

This includes that salmon represents a wonderful pathway of omega-3 essential fats that facilitate a healthy and rapid recovery of immune systems. Salmon includes vitamin D which is important for the enhancement of our immune system, vitamin B12, supportive of our cell function, and selenium, known also for its enhanced immune function.

Furthermore, salmon fillets can easily be stored and frozen in the freezer. They are also a perfect choice to always have balanced midweek meals at your freezer.


Another ingredient on this list is aromatic ginger which is used for medicinal purposes for centuries.

In particular, ginger tea is a great home remedy for the treatment of an inflammatory, antibacterial, and antioxidant neurological cold or sore throat that help to battle diseases. It has also been used widely to promote food absorption and nausea reduction.

Studies show that ginger speeds up stomach emptying. As an antidote for bloating, indigestion and stomach pain, it was therefore used. LDL cholesterol has also been lowered, period pain reduced, brain and heart health improved and cholesterol levels even lower.


The Broccoli is rich in vitamins and minerals – including vitamin C, E, K and A – but it is not only delicious. Potassium, magnesium, follic acid and a range of antioxidants are included.

Vitamin C and its antioxidants are combined to stimulate the immune system, destroy dangerous free radicals in the body and defend against disease. Studies have actually also shown that if you try to avoid a cold/growth, you will help eat more broccoli.


Multiple fruits, including bananas, limes, tango, mandarin, grapefruit, etc, fall under the umbrella of ‘citrus. These fruits are renowned for their content of vitamin C (in fact, one medium orange contains your entire RDI of Vitamin C). And we know that it is great to develop our immune systems and to increase white blood cell development to combat infections.

Citrus fruit is also rich in herbal compounds, which contain antioxidants and anti-inflammatory effects. And these compounds provide a wide range of health benefits for citrus fruit.


For a long time Blueberries have been a ‘superfood,’ and why? They are one of the most nutritious-dense berries, with 1 cup served that contains 24 percent of the daily vitamin C you recommended, 36 percent of your daily vitamin K, and 25 percent of your everyday manganese, including vitamin A, potassium and dietary fiber. They provide different nutrients. They are also full of antioxidant intensity (the highest of all popular fruits and veg).

Blueberries can also help avoid and cure colds by cell damage reduction and enhancement of your immune system, among a whole list of benefits. Blueberries have many anti-cancer effects, can minimize ‘poor’ LDL cholesterol oxidation, lower blood pressure, and even enhance brain function.


For hundreds of years, garlic has been used to avoid colds and other diseases. Garlic is not only a staple for cooking, but also has an antiviral, anti-ungal and antibacterial properties for adding some much appreciated flavours. Moreover, garlic contains immune boosters (including allicin) that might help reduce blood pressure and slow arterial hardening. Some studies have shown that consuming garlic may help reduce symptoms and shorten lurgical period (much like vitamin C does).

However, depending on how the garlic is prepared/cooked, the potent compounds found alter. The study shows that warming garlic will turn the allicin off too long (just 1 minute in a microwave, or 45 minutes in the oven). In order to make the most of your garlic.


Studies have demonstrated the possibility of immune modulation and improvement for your immune condition, particularly for your skin. Vitamin E, which is an antioxidant that is essential to several enzymes in your immune system, is also large.

This makes them easily one of my favourite immune-enhancing foods.


Papaya is also the glorious food and source of vitamin C, vitamin A and antioxidants for immune enhancements. In fact, over 200% of your daily vitamin C and more than 30% of vitamin A is in a single papaya. Papaya also produces a “papain” digestive enzyme with anti-inflammatory effects. These combinations increase immunity, lower cholesterol, blood sugar regulation, improve digestive disorder, have anti-carcinogenic properties and more!

Papaya may not be so easy to understand depending on your place of origin. But it is always frozen and unbelievably freezer friendly in Britain in particular.


Turmeric is used for longer than I can even imagine to provide a natural cure and is ideal to add to your diet in winter if you want a much-needed boost in immunity. Growing the body’s antioxidant ability, promoting the reversal of cardiac disease, anti-inflammatory properties, and even brain healing.

It’s also fairly simple to add to a diet—particularly as most of us have spice in our wardrobe, while we don’t have fresh turmeric.