Winter is a crucial season for maintaining our body’s immune system, and the right food supplements can give us major boosts. A balanced diet helps our body ward off colds, flu, and other infections that thrive in the colder months.

Read on to know about 30 winter foods that can boost your immune system.

1. Garlic

Garlic is an anti-inflammatory and antiviral food that can help fight off winter illnesses. The compound allicin in garlic is responsible for its medicinal properties.

2. Spinach

Spinach is rich in vitamin C and iron. It helps boost the immune system and fight off infections and viruses.

3. Turmeric

Turmeric is a popular anti-inflammatory food and contains bioactive compounds called curcuminoids. The curcuminoids contribute to turmeric’s yellow color and helps to fight infections while also reducing inflammation.

4. Sweet Potato

Sweet potatoes are fully loaded with beta-carotene and fiber and also contain immune-boosting vitamins such as vitamin C, vitamin E and vitamin A.

5. Citrus Fruits

Oranges, lemons, and grapefruits are rich in vitamin C and antioxidants. They can help you protect your body from colds, flu, and other infections.

6. Ginger

Ginger contains gingerol, an anti-inflammatory compound that also has antiviral and antibacterial properties which can help to protect you from various winter ailments.

7. Broccoli

Broccoli is jam-packed with vitamins and minerals that are crucial for boosting your immune system. It is also high in antioxidants and Vitamin C.

8. Mushrooms

Mushrooms are rich in beta glucans, which stimulate the immune system. They also contain several antioxidant compounds that protect against inflammation and improve immune function.

9. Pomegranates

Pomegranates are rich in antioxidants, vitamin C and other important micronutrients that help to boost your immune system.

10. Oats

Oats contain selenium, a mineral that helps to regulate our immune response. They are also rich in fiber, which is essential for gut health.

11. Yogurt

Yogurt is an excellent source of probiotics, or good bacteria, that helps to restore your immune system’s balance. It is also rich in Vitamin D and protein.

12. Almonds

Almonds are a superfood and are rich in Vitamin E, B-complex vitamins, and fiber, which help to strengthen your immune system.

13. Carrots

Carrots are another winter vegetable that’s high in beta-carotene, a compound that helps to improve your immune system’s function.

14. Green Tea

Green tea is packed with antioxidants that help to boost your immune system. Drinking green tea can also help you fight off flu, colds, and other infections.

15. Grapefruit

Grapefruit is high in Vitamin C, flavonoids, and other antioxidants that can help to strengthen your immune system and fight off infections.

16. Kiwi

Kiwi is a tropical fruit that is packed with Vitamin C, flavonoids, and other important nutrients that help to support your immune system.

17. Red Bell Peppers

Red bell peppers are a great source of Vitamin C, carotenoids, and other antioxidants that help to support your immune system.

18. Pumpkin Seeds

Pumpkin seeds are rich in zinc, which plays an essential role in immune system function. They are also a good source of protein and fiber.

19. Cabbage

Cabbage is a cruciferous vegetable that contains sulforaphane, which has been found to boost your immune system. It is also high in Vitamin C.

20. Dark Chocolate

Dark chocolate is rich in antioxidants and compounds that help to reduce inflammation. Regular consumption of dark chocolate can help to boost your immune system.

21. Chicken Soup

Chicken soup is full of healing nutrients that help to fight off winter illnesses. It is rich in protein, vitamins, and minerals that help to support your immune system.

22. Thyme

Thyme is a popular herb that contains a compound called thymol, which can help to boost your immune system. Thyme also has antibacterial and anti-inflammatory properties.

23. Tuna

Tuna is packed with Vitamin D and essential fatty acids, which play a significant role in supporting your immune system.

24. Beetroot

Beetroot is high in Vitamin C and other important minerals that help to support your immune system. It is also packed with antioxidants.

25. Lentils

Lentils are a great source of plant-based protein and fiber. They are low in fat and are packed with vitamins and minerals that help to support your immune system.

26. Red Wine

Red wine is high in antioxidants, such as Resveratrol, which can help to improve your immune system. Drinking red wine in moderation also has other health benefits such as promoting heart health and reducing inflammation.

27. Sage

Sage is another herb that is high in antioxidants and helps to reduce inflammation. It also has antibacterial and antiviral properties.

28. Salmon

Salmon is packed with Omega-3 fatty acids, which help to reduce inflammation and support your immune system. It is also an excellent source of Vitamin D.

29. Black Beans

Black beans are loaded with plant-based protein, fiber, and other micronutrients that help to boost your immune system.

30. Blueberries

Blueberries are packed with antioxidants and essential vitamins, like Vitamin C, to boost your immune system. They are also rich in fiber and low in calories.