As temperatures slowly start to drop and our bodies get used to a new rhythm, unfortunately, cold and flu season is also starting. So it’s time to think about how you can give your body the best defense against colds, sore throats, and seasonal illnesses. After reading the previous article on our website about our immune system, some of you now know that the right foods can be powerful allies that strengthen your immune system, provide comfort, and keep your energy levels up. Wondering what to eat when you’re not feeling your best? Grab a piece of paper and a pen and start your grocery list with these nutritious foods that you can incorporate into your diet this season to feel your best!

1 Citrus Fruits - The Vitamin C Boost You Need

Lemons, oranges, grapefruits, and limes are all packed with vitamin C, an essential nutrient for a healthy immune system. This vitamin can help reduce the duration and severity of colds and flu by boosting the production of white blood cells, which are key to fighting infections. Whether you’re adding a squeeze of lemon to warm water in the morning or snacking on an orange, citrus fruits are an easy, delicious way to stay well.

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Try starting your morning with warm lemon water. Start by heating a cup of water until it’s comfortably warm but not boiling. Squeeze the juice of half a fresh lemon into the water, stirring well to mix. For a touch of sweetness, add a teaspoon of honey, then stir again and enjoy it slowly to let the warmth and vitamin C kickstart your day. It not only boosts your immune system but also helps wake you up with a gentle, fresh start.

2 Ginger - Nature’s Anti-Inflammatory Powerhouse

Ginger is well-known for its anti-inflammatory and antioxidant effects, which can help relieve a sore throat, ease congestion, and support immune health. Adding fresh ginger to tea, soups, or smoothies can bring warmth to your body and soothe any discomfort. Plus, ginger can help relieve nausea and is incredibly comforting in cold weather.

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Make a ginger tea with fresh ginger slices, lemon, and honey. Start by slicing a one-inch piece of fresh ginger into thin pieces. Add the ginger to a pot with two cups of water and bring it to a boil, then reduce the heat and let it simmer for about 10 minutes. Strain the tea into a mug, add a squeeze of fresh lemon juice, and sweeten with a teaspoon of honey if desired. Sip slowly, letting the warmth and nutrients wash over you. It’s like a cozy, soft blanket for your immune system!

3 Garlic - Your Immune-Boosting Hero

While garlic might have a strong taste, its health benefits are even stronger. Garlic contains compounds that can enhance immune function, making it a go-to for cold and flu prevention. Studies show that garlic can reduce the frequency and severity of colds, thanks to a sulfur compound called allicin, which has immune-boosting properties.

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Incorporate (extra) garlic into meals like soups, stir-fries, or roasted vegetables. It adds a delicious flavor and keeps your body resilient through the season.

4 Leafy Greens - Your Vitamin-Rich Allies

Spinach, kale, and other leafy greens are loaded with vitamins A, C, and E, which are essential for a strong immune system. They’re also high in fiber, iron, and folate, which support your energy levels and overall wellness. Plus, leafy greens are versatile and easy to include in a variety of dishes, from smoothies to salads, soups, and sautés.

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Add a handful of spinach to your morning smoothie or include a side of greens with your lunch. For a nourishing green smoothie, blend together a handful of spinach or kale, one frozen banana, half an avocado, and a cup of almond milk or water. Add a tablespoon of chia seeds and a handful of berries for a boost of antioxidants. Blend until smooth, and enjoy a creamy, nutrient-packed smoothie to fuel your day. It doesn't just support your immune system; it also boosts your mood and energy naturally.

5 Yogurt - The Probiotic Pick-Me-Up

Keeping your gut healthy is key to a strong immune system, and probiotics (the beneficial bacteria in yogurt) can help. A healthy gut microbiome supports your body’s immune response, helping it detect and attack pathogens effectively. Look for yogurts with “live and active cultures” for the best probiotic benefits.

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For a nourishing yogurt bowl, start with a serving of Greek yogurt in a bowl, then add a handful of fresh or frozen blueberries for an antioxidant boost. Top with a sprinkle of nuts like almonds or walnuts for crunch and healthy fats, and finish with a mix of seeds such as chia or flax for fiber and extra nutrients. Drizzle with a touch of honey if you like a bit of sweetness. It’s a quick, satisfying way to fuel your day and keep your immune system happy.

6 Turmeric - The Golden Protector

Turmeric is a spice with powerful anti-inflammatory properties, largely thanks to a compound called curcumin. It’s been used for centuries to support the immune system, reduce inflammation, and aid in recovery from illnesses. Adding a pinch of turmeric to soups, teas, or curries can be a simple yet effective way to keep your body resilient.

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To make an amazing turmeric latte, warm one cup of milk (dairy or plant-based) in a small pot over medium heat, then whisk in half a teaspoon of turmeric, a quarter teaspoon of cinnamon, a pinch of black pepper, and a small piece of fresh grated ginger or a quarter teaspoon of ginger powder. Once it’s heated, remove from heat, add a teaspoon of honey or maple syrup for sweetness, and pour into your favorite mug. Stir well, and enjoy this cozy, immune-boosting drink! It’s warming, comforting, and a great addition to your winter wellness routine.

7 Chicken Soup - Classic Comfort with Real Benefits

There’s a reason chicken soup is a go-to remedy when you’re feeling under the weather. Not only is it comforting, but it’s also packed with nutrients and hydration, which are key when you’re fighting off a cold or flu. The amino acid cysteine in chicken helps thin mucus, making it easier to relieve congestion, while the broth provides hydration and warmth.

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For a cozy homemade chicken soup, start by sautéing chopped onions, carrots, and celery in olive oil until softened. Add minced garlic and cook briefly before adding chicken broth, fresh thyme, and a bay leaf. Place bone-in chicken thighs or breasts into the pot, bring to a simmer, and let cook for 30 minutes until the chicken is tender. Remove the chicken, shred it, and return it to the pot. Add salt, pepper, and a handful of chopped fresh parsley. For extra heartiness, add noodles or a cup of rice, then simmer until cooked. Adjust seasonings and enjoy your nourishing bowl of warmth. You can freeze extra portions so you always have a nourishing meal on hand when you need it most.

8 Berries - Antioxidant-Rich Candy

Berries like strawberries, blueberries, and raspberries are small but mighty when it comes to antioxidants, which help your body combat free radicals and reduce inflammation. They’re also high in vitamin C, adding another layer of immune support. Enjoy them fresh or add them to smoothies, oatmeal, or yogurt for a tasty, immune-boosting treat.

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Always try to keep a bag of frozen berries in your freezer. They’re not only just as nutritious as fresh ones are also cheaper! Instead of reaching for your regular apple, fill a bowl and snack on your berries. They are also perfect for a quick smoothie or a topping for warm oatmeal.

9 Honey - Sweet Relief for Sore Throats

Honey is nature’s sweet elixir, full of antioxidants and known for its antibacterial properties. It’s particularly helpful for soothing sore throats and calming coughs. Try adding honey to your tea, drizzling it over yogurt, or even taking a spoonful straight when you need quick relief.

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It is best to choose raw, unfiltered honey for maximum health benefits. You’ll find the best quality at local farmers' markets, natural food stores, and directly from beekeepers. Farmers' markets are often ideal because you can chat with local beekeepers about their process, ensuring the honey is genuinely raw and unfiltered. Some health food stores and organic grocery stores also carry raw honey in their natural products section; just look for labels specifying "raw," "unfiltered," and "organic." Buying directly from beekeepers, either at markets or through their websites, supports local businesses and often provides fresher, less-processed honey. You can also check online marketplaces that specialize in artisanal foods for trusted sources.

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With the right foods on your plate, you can stay strong, resilient, and empowered through cold and flu season. Remember, these foods don’t just fuel your immune system—they nurture your body, mind, and spirit. Embrace them, take time for rest, and listen to your body. With each nourishing bite, you’re investing in a season of health and vitality.

 

Glow Your Focus Reminder!

Forget about perfection and focus on small, nourishing choices every day. You’ve got this!