Dancer Health

10 immunity boosting foods this winter

Image by KamranAydinov on Freepik.
Image by KamranAydinov on Freepik.

Winter has set in. Now’s the time to assess your winter diet and see what foods you can incorporate to help boost your immunity and ward off nasty colds and flus. 

Citrus fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, which is essential for immune function. They can help strengthen your immune system and ward off colds and flu.


Broccoli is packed with vitamins and minerals, including vitamin C, vitamin A, and antioxidants like sulforaphane. It can help support your immune system and keep you healthy during the winter.


Garlic contains compounds like allicin, which have immune-boosting properties. Adding garlic to your meals can help stimulate the production of white blood cells and enhance your body’s ability to fight infections.


Ginger has antimicrobial and anti-inflammatory properties that can help support your immune system. You can enjoy ginger in tea, soups, stir-fries, or even as a natural remedy for cold and flu symptoms.


Yoghurt is a good source of probiotics, which are beneficial bacteria that support gut health and immune function. Look for yoghurt with live and active cultures to reap the immune-boosting benefits.


Spinach is rich in vitamins A and C, as well as antioxidants and iron. Incorporating spinach into your diet can help strengthen your immune system and protect against winter illnesses.


Almonds are a nutrient-dense snack that provides vitamin E, which is important for immune function. They also contain healthy fats and protein to keep you feeling full and satisfied. Just be careful taking any nuts or nut products to the studio as nut allergies are common.

Green Tea

Green tea is loaded with antioxidants like catechins, which have been shown to enhance immune function and protect against infections. Enjoy a warm cup of green tea on chilly winter days to boost your immunity.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for immune function and can help protect against respiratory infections.


Mushrooms contain compounds like beta-glucans, which have immune-boosting properties. They also provide vitamins and minerals like vitamin D, selenium, and zinc, which are important for immune health.

Incorporating these immune-boosting foods into your winter diet can help support your immune system and keep you healthy during these colder months.

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