5 winter foods to boost your immune system

Winter has landed and during this time of year our bodies start to feel a little run down, running the risk of catching those seasonal cold and flu symptoms. The power of food has been known for years with specific nutrients being consumed to help fight off colds. Although they are known for their bitter taste, lemons are highly recommended, packed full of the anti-oxidant, vitamin C!

Why not try lemon and ginger hot water first thing on a cold morning?

Lemon and Ginger

Hot water with lemon and ginger is a favourite winter drink in the morning but you can also squeeze some lemon into salads and sauces to boost their nutritional value.

Vitamin A

Vitamin A is essential to maintain healthy skin. When we feel run down our skin can also suffer, making us feel worse. As sweet potatoes are high in beta-carotene, which converts into vitamin A, they should be added to your next shopping list.

Try making a quick sweet potato and chickpea curry to keep your warm and satisfy your comfort food cravings.


If you are already loading your evening meals with garlic then you should definitely continue to do so! Garlic contains a powerful compound, allicin. Allicin provides immune boosting properties to help fight chronic disease and illness.

Garlic is a great addition to pasta sauces, stir fries and to any dish that requires seasoning. Simply, saute a finely diced onion and 1-2 finely diced cloves in a pan and add a tin of chopped tomatoes to make a delicious pasta sauce.


Turmeric is a spice that is bright yellow and provides many protective health properties. It contains protective phyto-compounds that act as antioxidants, enhancing circulation, protecting the brain and supporting the liver.

Turmeric is commonly added to curries but can also be added to smoothies and scrambled eggs for an extra nutritional boost! Adding a pinch of black pepper alongside turmeric enhances the absorption of turmeric in the gut!


If you love cinnamon spice at Christmas, you will be pleased to know it helps to warm the circulation and stabilise blood sugar levels.

Add cinnamon to porridge or mix with salt and add to sweet potato fries for a delicious twist!

Give these simple recipes a try to help boost your immune system this winter!