Winter is the season of colds and coughs, and no matter how many layers you put on, it seems like there’s always a new virus around the corner.

Fortunately, there are plenty of dietary strategies that can help you stay healthy and fight off these pesky bugs. Below are 30 tips that will help boost your immune system and ward off the common cold.

1. Load up on vitamin C

Vitamin C is known for its immune-boosting properties, and is a great addition to any cold-fighting diet. You can find vitamin C in a variety of foods including oranges, kiwis, strawberries, and broccoli.

2. Add some zinc

Zinc is another powerful immune-booster that can help ward off colds and flu. Good sources of zinc include oysters, beef, lamb, chickpeas, and pumpkin seeds.

3. Get enough vitamin D

Vitamin D is important for overall health, and is especially important for supporting the immune system.

During the winter months, it can be hard to get enough vitamin D from sunlight alone, so consider taking a supplement or eating foods like fatty fish and egg yolks.

4. Eat garlic

Garlic is known for its antimicrobial and immune-boosting properties, and can be a powerful ally in the fight against colds and flu. Try adding fresh garlic to your meals or taking a garlic supplement.

5. Drink ginger tea

Ginger has been used for centuries as a natural remedy for coughs and colds. Drinking ginger tea can help soothe a sore throat and boost your immune system.

6. Enjoy some honey

Honey has natural antimicrobial and anti-inflammatory properties, and can be a great addition to any cold-fighting diet. Add a spoonful of honey to your tea or eat it on its own for a sweet and healthy treat.

7. Choose probiotic-rich foods

Probiotics can help support a healthy gut, which in turn can bolster your immune system. Choose probiotic-rich foods like yoghurt, kefir, and fermented veggies.

8. Don’t forget about vitamin E

Vitamin E is an antioxidant that helps protect against damage from free radicals. Good sources of vitamin E include nuts, seeds, leafy greens, and avocados.

9. Load up on beta-carotene

Beta-carotene is converted to vitamin A in the body, which is important for supporting the immune system. Foods rich in beta-carotene include sweet potatoes, carrots, pumpkin, and kale.

10. Add some turmeric

Turmeric is a powerful anti-inflammatory and antioxidant, and can help reduce inflammation in the body. Try adding turmeric to your meals or taking a turmeric supplement.

11. Drink green tea

Green tea is rich in antioxidants and has been shown to have immune-boosting properties. It’s also a great alternative to coffee if you’re looking to cut back on caffeine.

12. Enjoy some chicken soup

Chicken soup has been used for centuries as a natural remedy for colds and flu. Not only is it comforting and nourishing, it may also have immune-boosting properties.

13. Eat plenty of fruits and vegetables

Fruits and vegetables are rich in vitamins and minerals that are essential for supporting the immune system. Make sure to eat a variety of brightly coloured fruits and veggies to get a wide range of nutrients.

14. Add some mushrooms to your diet

Mushrooms are rich in beta-glucans, which can help support the immune system. Try adding mushrooms to your omelettes or sautéing them with garlic and ginger for a delicious and healthful side dish.

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15. Choose whole grains

Whole grains are rich in fibre and important nutrients like vitamin E and zinc. Incorporate whole grains like brown rice, quinoa, and whole wheat bread into your meals to stay healthy and satisfied.

16. Eat more fish

Fatty fish like salmon and tuna are rich in omega-3 fatty acids, which have been shown to have immune-boosting properties. Aim to eat fish at least twice a week to reap the health benefits.

17. Add some leafy greens

Leafy greens like spinach, kale, and collard greens are rich in vitamins and minerals that are essential for a healthy immune system. Try adding them to salads, smoothies, or sautés for a nutritious boost.

18. Enjoy some citrus fruits

Citrus fruits like lemons, oranges, and grapefruits are rich in vitamin C, which is important for supporting the immune system. Try adding citrus fruits to your meals or enjoying a citrus-based smoothie for a healthy and refreshing treat.

19. Choose lean protein

Protein is important for building and repairing tissues in the body, and is essential for a healthy immune system. Choose lean protein sources like chicken, turkey, fish, and tofu to stay healthy and satisfied.

20. Add some nuts and seeds

Nuts and seeds are rich in healthy fats, protein, and important vitamins and minerals like vitamin E, zinc, and magnesium. Try adding a handful of nuts and seeds to your meals or enjoying them as a snack.

21. Drink bone broth

Bone broth is rich in nutrients like collagen, glycine, and glutamine that can help support a healthy immune system. Try drinking bone broth by itself or using it as a base for soups and stews.

22. Choose low-fat dairy products

Dairy products like milk, yoghurt, and cheese are rich in important nutrients like calcium and vitamin D. Choose low-fat or fat-free dairy products to keep your diet healthy and balanced.

23. Eat plenty of herbs and spices

Herbs and spices like oregano, thyme, cumin, and coriander are rich in antioxidants and antimicrobial compounds that can help bolster the immune system. Try adding herbs and spices to your meals for a delicious and healthful boost.

24. Limit your sugar intake

Too much sugar can suppress the immune system, so make sure to limit your intake of sugary foods and drinks. Opt for natural sweeteners like honey or maple syrup when you need a sweet treat.

25. Stay hydrated

Drinking enough water is important for supporting a healthy immune system. Make sure to drink at least 8 glasses of water per day, and more if you’re exercising or in a dry environment.

26. Choose healthy fats

Healthy fats like those found in olive oil, avocado, and nuts are important for maintaining a healthy immune system. Incorporate these healthy fats into your meals to stay healthy and satisfied.

27. Avoid processed foods

Processed foods are often high in sugar, salt, and unhealthy fats, and can be detrimental to a healthy immune system. Opt for whole, unprocessed foods whenever possible.

28. Get enough sleep

Sleep is essential for a healthy immune system, so make sure to get at least 7-8 hours of sleep per night. If you’re having trouble sleeping, try implementing a relaxation routine before bed or cutting back on caffeine and alcohol.

29. Manage your stress levels

Stress can have a negative impact on the immune system, so it’s important to manage your stress levels whenever possible. Try practicing meditation, deep breathing, or other relaxation techniques to keep your stress levels under control.

30. Get regular exercise

Regular exercise can help bolster the immune system and keep you healthy and happy. Aim to get at least 30 minutes of exercise per day, and mix up your routine with a variety of activities like walking, cycling, and weight training.