Trying everything in your power to avoid getting sick this season? I know we sure are! Cold and flu season is in full effect and while washing your hands is a big help, Hippocrates said it best. “Let food be thy medicine, and medicine be thy food.” With that being said. Here are ten foods to easily incorporate into your everyday diet to give your immune system an extra boost!


1. Broccoli

 This green vegetable contains phytochemicals and antioxidants that support healthy immune function. Broccoli pairs well with most dishes and takes little to no time to make. Enjoy it steamed, roasted or raw.


2. Ginger

This zesty, yet slightly sweet root is a strong antioxidant that boosts immune function. Ginger contains vitamins such as magnesium, iron, zinc and calcium. Feeling nauseous or a cold coming on? Cut off a small piece and chew on it, or boil to make tea. This helps to kill viruses and soothe nausea. 


3. Garlic

Since ancient times, this vegetable has been known for its ability to kill both viruses and bacteria. It helps fight infection both inside and outside of the body. Sneak garlic into your meals by adding it to stews, sauces, sautéed greens, or even add raw garlic to salads!


4. Red bell pepper

Bell peppers are rich in vitamin A, K and C that help aid a healthy immune system. However, not all peppers are created equally. Red bell peppers are abundant with these vitamins making them more valuable during cold and flu season. Add them to any dish for a pop of color or enjoy them raw.


5. Oranges

Sweet orange fruit is most commonly known for its cold and flu fighting abilities. Oranges are packed with vitamin C which boosts your immune system. They are easy to pack and great to have on hand if you feel that you’re coming down with something or you just want to be preventative.


6. Spinach

Spinach is a leafy green is easy to sneak into a smoothie and great mixed into any dish or salad. It contains a high dose of vitamin A, C and E that help fight off infections.


7. Blueberries

Blueberries are tiny but mighty superfood is packed with antioxidants. Antioxidants help to reduce any damage to cells as well as boost your immune system.


8. Turmeric 

This golden root is a great and natural way to help build up your immune system. Turmeric helps to increase your body’s immune response. If you are coming down with something, add turmeric to any dish, smoothie, or juice.


9. Elderberry

Elderberry is also known for its healing properties that come in handy during cold and flu season. Elderberries are packed full of antioxidants that are known to help fight cold and flu symptoms. It can be made into jam, syrup or eaten as is.


10. Dark chocolate

A little chocolate is a delicious treat that not only boosts immune function, but also can boost memory function. The higher the percentage of cacao the better. More cacao means more antioxidants, and more antioxidants means more health benefits.

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