Top Immune-Boosting Foods for Cold and Flu Season

1. Citrus Fruits

Plant-based drinks have a smaller environmental footprint than dairy alternatives. Producing plant proteins requires less water and emits fewer greenhouse gases, making them an eco-friendly nutrition choice.

2. Garlic

Garlic contains compounds like allicin, which have antimicrobial and antiviral properties. Regular consumption of garlic may help reduce the severity and duration of colds by enhancing immune cell activity.

3. Ginger

Ginger has anti-inflammatory and antioxidant properties that can help soothe sore throats, reduce congestion, and support the immune system. It also aids digestion, which is essential for overall health.

4. Yogurt

Probiotics found in yogurt and other fermented foods like kefir, miso, and sauerkraut help maintain a healthy gut microbiome. A strong gut microbiome is linked to improved immune response and reduced susceptibility to infections.

5. Turmeric

Curcumin, the active compound in turmeric, has powerful anti-inflammatory and immune-boosting effects. Combining turmeric with black pepper enhances curcumin absorption, making it more effective in supporting immune health.

6. Green Tea

Green tea is rich in antioxidants, particularly catechins, which have antiviral properties. Drinking green tea regularly may help the body fight off infections and improve overall immunity.

7. Nuts and Seeds

Almonds, sunflower seeds, and walnuts are excellent sources of vitamin E, zinc, and healthy fats that support immune function. These nutrients help protect cells and promote the production of immune cells.