10 Superfoods To Boost Your Immunity Against Fever And Cough This Winter

Citrus Fruits

Packed with vitamin C, a powerful antioxidant that helps fight off infection, citrus fruits like oranges, grapefruits, and clementines are wintertime superstars. Squeeze some fresh juice into your morning smoothie.

Garlic

This pungent herb has natural antiviral and antibacterial properties, making it a valuable weapon against winter illness. Add a few cloves to your soups, stews, and stir-fries, or enjoy roasted garlic cloves as a savoury treat.

Ginger

Gingers anti-inflammatory properties can help soothe a sore throat and ease congestion. Brew some ginger tea, add grated ginger to your soup, or try a piece of crystallised ginger for a spicy pick-me-up.

Bell Peppers

Red, yellow, and orange bell peppers are bursting with vitamin C and antioxidants, making them a great choice for boosting your immune system. Dice them up for salads, stir-fries, or omelettes, or enjoy them roasted as a healthy side dish.

Broccoli

This cruciferous vegetable is rich in vitamin C, sulforaphane (a compound with immune-boosting properties), and fibre. Roast it, steam it, or add it to your favourite stir-fry for a nutritious and delicious side dish.

Almonds

Almonds are a good source of vitamin E, zinc, and selenium, all of which are important for a healthy immune system. Enjoy a handful as a snack, sprinkle them on yogurt or oatmeal, or use almond butter in your smoothies.

Turmeric

This bright yellow spice has anti-inflammatory properties that can help ease cold and flu symptoms. Add a pinch to your soups, stews, or smoothies, or try a cup of golden milk (turmeric latte) before bed.

Chicken Soup

Warm, comforting, and packed with nutrients, chicken soup is a classic cold and flu remedy for a reason. The broth is hydrating, the chicken provides protein, and the vegetables add vitamins and minerals.

Yogurt

Yogurt with live and active cultures (probiotics) can help boost your gut health, which is indirectly linked to a stronger immune system. Choose plain yogurt and top it with fruits, nuts, or honey for a delicious and nutritious snack.

Hot Liquids

Staying hydrated is important when youre sick, and hot liquids like herbal teas, water, and broth can help loosen mucus and soothe a sore throat. Add a squeeze of lemon or honey for extra flavour and immune support.