Immune Boosting Foods: Fuel-up for Winter

immune booster

I don’t know about you, but being sick isn’t something I have time for. The best defence is a good offence, so fuel up with foods that might help keep your immune system strong this winter. Below are some immune boosting foods which are a good place to start.

Citrus fruits:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Include plenty of foods high in vitamin C in the diet, including fresh fruits and vegies, especially citrus fruits, kiwi fruit, strawberries, broccoli, cabbage and parsley.

Broccoli:

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table.

Garlic:

Contains allicin, which has antibacterial properties for providing immune support.

Spinach:

Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.

Natural yoghurt:

Always go for natural, un-sweetend yoghurt. What you’re after is the “live and active cultures”. These cultures can stimulate your immune system to help fight diseases.

Almonds:

High in vitamin E – key to a healthy immune system

Green Tea:

Green tea is filled with antioxidants, which absorb free radicals and help to support the immune system.

Kiwi:

Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Sunflower seeds:

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, with 82 percent of the daily recommended amount in just a quarter-cup serving.

Poultry:

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

There are loads of websites you can check out that detail some great natural ways to help boost your immune system. I like The Healthy Chef as there are some great recipes here too.

immune booster
Sam Summers
Sam Summers

Sam is the editor at City Mum and mother to one cheeky toddler, Thor. Outside of her day-job in marketing and full-time-job of Mummy, Sam loves to write and has published three fiction novels. Originally from London and currently in Sydney, Sam is a city girl through and through, with a penchant for Paris and New York. She loves Sydney and the sunshine, but secretly prefers the rain... her ideal way to relax is a stormy day run, followed by a quaint coffee shop and her MacBook Pro.

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About

Sam Summers is the Editor and Founder of City Mum. Also, Media Executive, Graphic Designer, Author, Blogger and Mummy to Baby Thor. Hoping to provide useful, fun and motivational content to bring together a powerful network of working mums who can offer advice, share stories and empower one another.