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10 Immune System Boosting Foods in Winter

Immunity is the natural prevention that can help you escape several health problems and their cures. Here are some foods that can boost your immunity to get you through the winter.

Exercise & Fitness By Meenakshi Chaudhary / Jan 23, 2014


Immunity is the natural prevention that can help you escape several health problems and their cures. Here are some foods that can boost your immunity to get you through the winter.

Chicken Soup

Being a powerful mucus stimulant chicken soup helps clear nasal congestion and ease cold symptoms due to its amazing anti-inflammatory properties. Chicken releases amino acid cysteine during cooking which chemically resembles the bronchitis drug acetylcysteine.

Citrus Fruits

Citrus fruits can be your best bet for winters. They are rich in Vitamin C which can quickly improve your immune response against common cold. During winters you can also take Vitamin C from other sources like Papaya and Sweet Potatoes.


Sipping green or black tea this winter can be as good as any other food for your immune system. Tea contains flavonoids, potent antioxidants that help keep you healthier.


Ginger contains Sesquiterpenes, a chemical which targets Rhinoviruses, the most common family of cold viruses. Ginger is also known to suppress coughing and act like a natural pain and fever reducer. Ginger can keep you away from cough and cold this winter.


Yogurt contains Lactobacillus reuteri, good bacteria which can block the replication of viruses that can otherwise make us sick. Several studies have shown that low-fat yogurt can be very good for our health and immune system.

Black Pepper

Black peppercorns are rich in piperine which offers great anti-fever and pain-relieving qualities. Add hint of black pepper to your plate and stay healthy during the winter season.


Selenium present in fish improves production of cytokines-protein, that helps fight the flu viruses in the body. Shellfish such as oysters, lobsters, crabs, and clams are rich in selenium. Fishes like salmon, mackerel, and herring are also rich sources of Omega-3 fats, which reduce protects the lungs from colds and respiratory infections.


Mushroom has been considered an effective food for improving immune response during winter as it contains abundant polysaccharides which supports the immune system. They also contain polysaccharides, which are compounds that support the immune system.


Honey contains antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi. It also acts as a natural remedy for sore throats.

Sweet Potatoes

Vitamin A present in sweet potatoes helps our skin stay effective against most common undesirables like bacteria and viruses. Foods like sweet potatoes contain beta-carotene, which the body can turn into Vitamin A. You can enhance your immunity by just eating the right food during winter season.


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