We have not completely gone through the cold and flu season so it is still important to take every step to keep our body healthy. Washing your hands and getting 6 to 8 hours of sleep each night helps keep our immune system. reduce the risk of getting sick, but there are also changes we can make in our diet to help build our body this season.

It reduces the risk of getting sick, but there are also changes we can make in our diet to help build our body this season.

While there is no food that can avoid the flu virus or the common cold, look for a healthy and well-balanced diet that incorporates some of these eight foods that raise the immune system.


Based on fruits, plain or smooth, yogurt is a great source of good bacteria called probiotics. These healthy bacteria have been raging and we all take note of their importance when it comes to digestion. But what does it have to do with not getting a virus?

About 70% of our body’s immune system response is in the gastrointestinal tract (GI), and because our gut is on the first line when it comes to getting in touch with bacteria it is important to have a healthy bowel to keep us healthy in general.


Folklore tells us that garlic keeps vampires away, but what about frightening common colds? A small clinical trial found that in a study of 146 subjects, individuals who received a garlic supplement a day for 12 weeks reported fewer days of illness.

Although the results of the study may be subjective, nothing is lost with adding an extra tooth, or two, to the dinner plate tonight.


As you can imagine, our skin is one of the most important lines of defense, protecting our insides from the outside world. It is crucial to keep our skin healthy and vitamin A (found in carrots) plays an important role in this.

Apart from contributing to the physical barrier, Vitamin A acts as an immune booster internally and a deficiency of this vitamin can weaken our immune system, increasing the risk of infection.

How much is needed? For adults, a range of 700 to 900 micrograms is recommended. Other sources of vitamin A are kale, broccoli, squash, melon, apricots, fish and sweet potatoes.

Black tea

Hot tea is a common element on cold days because it calms the throat but can be more beneficial than originally thought.

Black tea contains a small amino acid called L-theanine, which can help support the immune system.

A small study from Boston’s Brigham and Women’s Hospital found an increase in interferon, which helps fight infections, in people who drank five cups of black tea a day.

Another benefit? Hydration is critical when you feel bad, so tea, juice, and water are all good liquid options.

Cashew nuts

Cashew nuts are much more than a delicious snack; are also a good source of zinc and when zinc levels are reduced, your immune system is reduced.

Your body needs zinc to develop and activate T lymphocytes, which help the immune system respond to the infection and act as a first line of defense to attack infected cells.

Other good sources of zinc include meat, chicken, fortified cereals, crab, and beans.


There may be some truth in the old saying that an apple a day keeps the doctor away. Apples contain quercetin, a compound found in foods of plant origin, which has been shown to help reduce disease rates in athletes who undergo hard workouts. Other foods that contain quercetin include onion, red wine, tea, grapes, strawberries, and kale.


Although fresh strawberries are typically a spring or summer meal, frozen strawberries can also be enjoyed in colder climates during the cold and flu season.

Often we think of oranges, but strawberries are equally a good source of vitamin C, which plays an important role in supporting the immune system, to help the body fight off infections.

Melon, grapefruit, kiwi, tomatoes, green and red peppers also contain vitamin C.


Like zinc, iron deficiency can lead to poor immune function, which increases the risk of infection and disease. Similarly, too much iron can actually hinder the immune system, so exaggeration does not do you any favors.

How much is needed? The recommended daily allowance for adult men is 8 mg and women, 18 mg. For women over 50, intake should be reduced to 8 mg.

Other sources of iron are red meat, turkey, tofu, fortified cereals, lentils.