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7 Foods to Boost your Immunity this Winter

By Stephanie Harris

Winter has hit, and every second man and his dog have started coughing all over the place! So, what can you do to give your immune system the best possible chance at staying healthy during these cooler months? Read on to find out…

  1. Citrus fruits

We’ve all heard it before – vitamin C is known for its benefits in “fighting off” the common cold, however, this isn’t entirely accurate. There is yet to be sufficient evidence that proves vitamin C has any major impact on recovery from an illness, however – there is evidence for its benefits in reducing your risk of falling ill. Some cells in the immune system require the vitamin to perform their function, these include phagocytes which are responsible for engulfing some bacteria and smaller cells. Therefore, incorporating fruits such as oranges, grapefruits, and lemons into your diet each day can boost your immune system and help keep you healthy!

  1. Yoghurt with ‘live cultures’

Yoghurts (such as Greek yoghurt) that are labeled as having ‘live/active cultures’ are packed full of probiotics which promote a healthy digestive tract and immune system. Try buying the plain/natural Greek yoghurt varieties as the flavoured ones are generally packed full of sugar. If you wish to sweeten your yoghurt, try adding fresh fruits you enjoy and a little honey

  1. Garlic

Garlic’s high concentration of sulfur combinations is responsible for its immune-boosting effects such as maintaining equilibrium/balance in immune functions as well as stimulating our body’s “natural killer cell activity”, reducing our risk of developing colds and flu.

  1. Sunflower seeds and almonds

Both sunflower seeds and almonds are rich in vitamin E, an antioxidant with an important role in regulating and maintaining immune system functions. As well as supporting your immunity, vitamin E is beneficial for heart health, and reduces inflammation within the body – so aim for 1-2 medium handfuls each day.

  1. Spinach

Some call it a ‘wonder food’ others despise it – regardless, the dark green leafy vegetable is packed full of vital nutrients that our bodies need including vitamins A, B12, C, and K; folate, manganese, and magnesium. Therefore, spinach is one of many dark leafy vegetables that help to fight off infection as well as regenerate other antioxidants within the body keeping us healthy.

It is also important to remember that raw is best when it comes to spinach. The more you cook your spinach, the less nutrient-dense it becomes – so add it to your salads, or at the last minute as a topper to your pasta!

  1. Berries

Fun fact – the darker the colour of the berry (eg blackberries and blueberries), the higher the antioxidant concentration! Antioxidants are critical as they aid in fighting against circulating free radicals, and the associated negative impacts they have within our bodies, such as damaging cells.


  1. Turmeric

The major constituent of turmeric is curcumin, which has anti-inflammatory, antimicrobial, and antioxidant impacts on our bodies. While it is not everyone’s favourite tasting spice – it is incredibly beneficial, so adding a little turmeric into your morning porridge, or over your roast vegetables can help in reducing overall inflammation in the body, and further bolster your immune system.


  1. Sleep!

Whilst sleep is obviously not food, it is one of (if not the) most powerful contributors to our health and wellbeing. Sleep is the most critical time for our bodies to heal and grow – meaning our cells have the chance to repair and our immune defenses have the chance to protect our bodies from any of the nasties that may be circulating. As well, sleep deprivation has been linked to reduced immune-cell number, function, and production. Each night, aim for roughly 7-9 hours of sleep, and if this isn’t possible – make the time for a daily nap, so your body can rest and help keep you going

I hope this food (and sleep) tips help keep you feeling fit and healthy throughout these winter months. And don’t stress – even if you don’t remember everything I have said, aim to eat the rainbow each day (meaning eat lots of different coloured fruit and veggies), and you will be just fine!


  1. Ashraf, R. and Shah, N. (2013). Immune system stimulation by probiotic micro-organisms. Critical Reviews in Food Science and Nutrition, 54(7).
  2. Beattie, J., Crozier, A. and Duthie, G. (2005). Potential health benefits of berries. Current Nutrition and Food Science, 1(1).
  3. Bryant, P., Trinder, J. and Curtis, N. (2007). Sick and tired: does sleep have a vital role in the immune system? Nature Reviews Immunology, 4.
  4. Jagetia, G. and Aggarwal, B. (2007). Spicing up of the immune system by curcumin. Journal of Clinical immunology, 27(1).
  5. Khodadadi, S. (2014). Roel of herbal medicine in boosting immune system. Immunopathologia Persia, 1.
  6. Strohle, A. and Hahn, A. (2009). Vitamin C and Immune Function. Europe PMC, 32(2).
Heath Jones Founder of Active & Ageless

Heath Jones is the founder of Active & Ageless and has over 20 years’ experience in the Health & Wellness space.

He holds the following qualifications:

Bachelor of Nursing

Postgraduate in Exercise Science

Diploma of OHS

Cert 3 & 4 Fitness

Cert 4 Training & Assessment

Older Adults trainer

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