Winter is just around the corner, which means that colds and flus are inevitably on their way. While there’s no magic cure for the common cold, there are ways to bolster your immune system and prevent colds from setting in.

One of the most effective ways to do this is through your diet.

1. Load up on Vitamin C

Vitamin C is essential for a healthy immune system, and it’s all too easy to fall short of your daily recommended intake. Make sure to eat plenty of fruits and vegetables packed with Vitamin C, such as citrus fruits, kiwis, and bell peppers.

2. Incorporate Zinc-Rich Foods

Zinc is another important nutrient for immune health. Foods like oysters, cashews, and poultry are high in zinc and can help stave off colds and flu.

Just be careful not to go overboard, as too much zinc can actually have the opposite effect and suppress your immune system.

3. Eat Your Greens

Leafy greens are rich in vitamins, antioxidants, and phytochemicals that keep your immune system humming. Make sure to incorporate a variety of greens into your diet, such as spinach, kale, and broccoli.

4. Amp up the Garlic

Garlic is a natural immune booster and has been shown to have antiviral and antibacterial properties. Try incorporating fresh garlic into your meals, or take a garlic supplement if you’re not a fan of the taste.

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5. Sip on Bone Broth

Bone broth is rich in nutrients that support the immune system, such as amino acids and collagen. It’s also a great source of electrolytes, which can be especially important when you’re under the weather and at risk of dehydration.

6. Spice it Up

Spices like ginger, turmeric, and cayenne pepper have anti-inflammatory properties and can help alleviate symptoms of a cold. Try incorporating these spices into your cooking, or make a ginger or turmeric tea.

7. Avoid Sugar

Sugar can suppress your immune system and make it harder for your body to fight off illness. Try to avoid sugar as much as possible when you’re feeling under the weather, and opt for more nutrient-dense foods instead.

8. Hydrate, Hydrate, Hydrate

Staying hydrated is key when you’re fighting a cold. Make sure to drink plenty of water, herbal tea, and electrolyte-rich beverages like bone broth to keep your body hydrated and help flush out toxins.

9. Don’t Forget About Vitamin D

Vitamin D is essential for immune health, but many of us fall short of our daily recommended intake, especially in the winter months.

Try to get outside for at least 15 minutes each day to soak up some sunshine, and incorporate Vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy into your diet.

10. Take a Probiotic

Probiotics are essential for a healthy gut, which in turn supports a healthy immune system. Try to incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet, or take a probiotic supplement if necessary.