The cold season brings a lot of discomforts. From chills and colds to flu and other respiratory illnesses, it’s not uncommon for people to succumb to sicknesses during this season.

While keeping yourself warm, avoiding contact with people who are sick, and practicing good hygiene are some of the things you can do to avoid getting sick, eating a healthy diet is another essential aspect of staying healthy during this season. Here are five foods to add to your diet to boost your immune system and stay healthy throughout the cold season.

1. Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are packed with vitamin C, which has been shown to boost the immune system by increasing the production of white blood cells.

White blood cells help protect the body against infections and illnesses. Besides, vitamin C has strong antioxidant properties that help protect the body’s cells against damage caused by free radicals. To reap the benefits of vitamin C, aim to consume at least one citrus fruit daily.

2. Ginger

Ginger is a root that has been used for centuries for its medicinal properties. It’s widely used to treat colds, coughs, and other respiratory illnesses. Ginger has anti-inflammatory and antioxidant properties that help boost the immune system.

Studies have shown that ginger can help reduce inflammation in the body, which helps improve the body’s defense mechanisms. You can consume ginger in various ways, such as adding it to your tea, soups, or smoothies.

3. Garlic

Garlic has strong anti-inflammatory and antimicrobial properties that make it a powerful ally in the fight against infectious diseases.

It’s rich in a compound called allicin, which has been shown to help reduce the risk of getting colds and other respiratory illnesses. Allicin has also been shown to help reduce the duration and severity of colds and other respiratory infections. To reap the benefits of garlic, consider adding it to your soups, sauces, or as a seasoning in your meals.

4. Leafy Greens

Leafy greens such as spinach, kale, and broccoli are rich in vitamins and minerals that help keep the immune system strong. They contain vitamins A, C, and E, as well as antioxidants that protect the body’s cells from damage caused by free radicals.

Besides, leafy greens are rich in fiber, which promotes gut health, and can help reduce the risk of getting gastrointestinal illnesses. To get the most out of leafy greens, consider adding them to your meals or having them as a side dish.

5. Yogurt

Yogurt is rich in probiotics, which are beneficial bacteria that live in the gut and help improve digestive health. A healthy gut is essential for a robust immune system, as it helps keep harmful bacteria at bay.

Probiotics have been shown to improve the body’s resistance to infections and reduce the severity of respiratory illnesses such as the common cold. When buying yogurt, opt for plain varieties that are low in added sugars.

Conclusion

Eating a healthy diet is essential for staying healthy during the cold season. Adding citrus fruits, ginger, garlic, leafy greens, and yogurt to your diet can help boost your immune system and improve your resistance to infections.

Besides, these foods are easily available and easy to incorporate into your meals. Consider adding them to your diet and see how they can make a difference in your health and wellbeing.