Winter is here, and so is the season for colds and flu. As the temperature drops, our immune system also weakens, leaving us more susceptible to illness. A healthy diet is essential for boosting our immunity and protecting ourselves from these viruses.

Here are 10 foods that you should include in your diet during winter to stay healthy and keep the cold and flu at bay.

1. Citrus Fruits

Citrus fruits are rich in vitamin C, which is essential for maintaining a healthy immune system. Vitamin C helps to increase the production of white blood cells in the body, which fight against infections and diseases.

Oranges, grapefruits, lemons, and limes are some of the citrus fruits that you should include in your diet during winter.

2. Ginger

Ginger is a natural anti-inflammatory and has antibacterial properties that make it effective in fighting against colds and flu. It also helps to soothe sore throats, reduce congestion, and promote digestion.

You can add fresh ginger to your tea, soups, and stir-fries to enjoy its benefits.

3. Garlic

Garlic is a natural antibiotic that helps to fight off infections and boost the immune system. It contains a compound called allicin, which has antiviral, antifungal, and antibacterial properties.

Eating raw garlic or adding it to your recipes can help to protect you against colds and flu.

4. Dark Leafy Greens

Dark leafy greens such as kale, spinach, and broccoli are packed with vitamins and minerals that help to boost immunity and fight against infections.

They are rich in vitamin C, vitamin E, and beta-carotene, which are all important for maintaining a healthy immune system. Add them to your salads, soups, or smoothies to enjoy their nutritional benefits.

5. Yogurt

Yogurt is a great source of probiotics, which are beneficial bacteria that help to improve gut health and boost immunity. It also contains vitamin D, which is essential for maintaining strong bones and a healthy immune system.

Choose plain, unsweetened yogurt and add some honey or fresh fruits to enjoy its taste and benefits.

6. Green Tea

Green tea contains antioxidants called catechins, which help to boost immunity and protect against infections. It also has anti-inflammatory properties that can help to reduce inflammation in the body.

Drinking green tea regularly can help to keep you healthy during winter.

7. Mushrooms

Mushrooms are rich in nutrients that help to support a healthy immune system, such as beta-glucans, selenium, and vitamin D. They also have antibacterial and antiviral properties that make them effective in fighting against colds and flu.

Add mushrooms to your stir-fries, soups, or salads to enjoy their benefits.

8. Oats

Oats are a great source of fiber, which helps to improve gut health and boost immunity. They also contain beta-glucans, which are a type of soluble fiber that helps to activate white blood cells in the body, preventing infections and diseases.

Enjoy a bowl of oatmeal in the morning to keep yourself healthy during winter.

9. Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which is converted to vitamin A in the body and helps to improve immunity. They also contain vitamin C, potassium, and fiber, making them a nutritious addition to your diet.

Roast them with some olive oil and spices to enjoy their delicious taste and benefits.

10. Honey

Honey is a natural antibacterial and soothing agent that can help to relieve sore throats and coughs. It also contains antioxidants that help to boost immunity and protect against infections.

Add some honey to your tea or yogurt, or drizzle it over your oatmeal to enjoy its sweet taste and benefits.