10 Foods to give your immune system a boost this winter

Boost your immune system to avoid getting sick

“Cold and Flu” season is upon us sadly, and everywhere you go you’re sure to hear someone coughing or sneezing! So now is probably a very good time to give you immune system a boost.

Becoming sick impacts your life in many ways, its uncomfortable for starters, it reduces your productivity, means time off work which ends up putting you behind adding stress to your life.

Your energy levels suffer and even the people around you end up either getting an earful of your bad mood (have you ever got snappy because you have a sore throat or a headache?) or end up catching it themselves.

(For more on boosting your energy levels read are article ‘What Would it Feel like to have boundless energy’).

Not only that but you also end up spending a fortune on this type cough medicine or that type of cough medicine, boxes and boxes of tissues, sore throat tablets and lemsip.

If you have kids, I’m sure you can relate to how hard it is to not get sick from those little slimy hands – they are like petri dish on legs!

Do you know on average, school-age kids experience eight to ten colds a year? [according to The Children’s Hospital Guide to Your Child’s Health and Development].

However, by taking action and tweaking your diet and lifestyle you can really make a big difference!


How can you boost your Immune System?

Thankfully,  it’s not that hard to give your immune system a nice big helping hand and boost by adding some delicious and nutritious foods to your diet that are all pretty easy to buy.

We’ve listed 10 foods below, all have high immunity boosting nutrients (e.g. vitamins A, B, and C, zinc), antiviral and/or anti- bacterial properties.

We’ve also included some lovely healthy recipes to help you to get them into your meals.



Add these foods to your diet to boost immunity


1. Yogurt (ideally plain yogurt as added sugar can actually suppress immunity)

Probiotic Yogurt can help strengthen your immune system

2. Honey – contains anti-viral properties

Picture from ‘Green Kitchen Stories’

A lovely way to get Honey and Yogurt into your diet courtesy of this delicious recipe here at  ‘Green Kitchen Stories’


3. Pumpkin seeds

High in zinc and omega-3, both essential for a healthy immune system


4. Ginger – has anti-viral properties


5. Garlic – has anti-viral and anti-bacterial properties

Picture ‘Whats Cooking Good Looking’

A yummy way to make use of all three of the above Ginger, Pumpkin Seeds, Garlic and Spinach with this Black Rice Salad Recipe from ‘Whatscookinggoodlooking’


6. Ground seeds, lentils, beans, whole grains  and certain Nuts – good source of Vit B & protein


7.  Fresh fruits and vegetables

Carrots, Beets, Sweet Potatoes & Tomatoes especially as these are rich in beta-carotene, a precursor of vitamin A

Picture ‘Sassy-Kitchen’

This fantastic recipe from ‘Sassy-Kitchen’ will help you get Carrots, Lentils and Garlic in your body to help boost your Immune system


8. Mushrooms (maitake, reishi, shiitake) – elevate flu-fighting agents

Picture credit ‘

Shiitake mushrooms pack a lot of flavour and this lovely quick recipe from ‘Simply Recipes’ makes great use of them


9. Cold water fish – good source of protein and omega-3

Yummy broiled Salmon with fennel and radish risotto from ‘Brooklyn Supper’


10. Green tea –has anti-viral properties


Tip – Make sure you avoid sugar and alcohol, both of these can weaken your immune system!


We hope you love cooking and eating these recipes and here’s to a Healthy, cold free winter!

If you enjoyed this article you may also like to read our ‘How to reduce stress by adding these foods to your diet’



Calm Happy Healthy: We exist to do all we can to help make life a richer, more inspiring and enjoyable experience, for you our reader. By aiming to help you realise that you have the power and ability to change what needs to be changed to reduce stress, improve your health of mind, diet and energy levels and live a Calmer, Happier and Healthier life.
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