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Immunity-boosting foods: what to eat to avoid a Winter cold

immunity boosting foods

immunity boosting foods

Immunity-boosting foods: what to eat to avoid a Winter cold

No one ever plans to get sick but you’ve probably heard that prevention is the best medicine.

It’s that time of the year again. The seasonal shift that often brings lots of coughing, sneezing and a sore throat. You can easily boost your immune system and ward off the cold by incorporating foods that strengthen your immune system into your diet. These all-natural immunity boosters are a simple solution to keeping you healthy this season.


Garlic is an immunity-boosting superstar. Whenever I got sick as a kid, my grandpa always made me a garlic and onion syrup and my grandma would tie a few garlic cloves around my neck. As much as I hated walking around smelling like a vampire’s worst nightmare, this garlic trick always worked for me. Also, my grandma’s theory about amazing immunity-boosting properties of garlic was confirmed by one of my nutrition professors in college.  Only one clove of garlic contains more than 100 sulfuric compounds- powerful enough to wipe out bacteria and infection. Raw garlic is your best bet here, as heat and water inactivate sulfur enzymes. Did you know that garlic was used to prevent gangrene in both world wars? It is also known all over world as a charm against evil spirits (hence the vampire theory, I suppose??).


I don’t know about you, but I certainly do not need an excuse to eat sweet potatoes- they’re only my favorite thing to have for dinner, especially when I stuff them with other veggies. Your skin is your biggest organ, and it’s also a first place that disease or sickness enters your body- this is why it’s important to keep it healthy and strong. Sweet potatoes are rich in Vitamin A, which plays a big role in keeping your skin healthy. They’re also a great source of Vitamin C and beta-karotene both of which help strengthen immune response.


Ginger is a strong antioxidant. It contains anti-inflammatory agents, helps eliminate congestions, kills cold viruses and enhances protective functions of the immune system. You do not need to use a whole lot of ginger to receive its benefits- try grounding or slicing a 1/4 spoon of fresh ginger, mix it with hot water, lemon juice, turmeric and cinnamon.

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When you feel like you’re about to get sick, one of the first things you probably reach for is a Vitamin C supplement. Grapefruit is not only rich in Vitamin C but it’s also rich in flavonoids- plant metabolites that provide health benefits through cell signaling pathways- they have antioxidant, anti-viral and anti-inflammatory benefits.


In many parts of the world, Turmeric has been used as a natural immunity booster for centuries. It contains curcumin- which is a compound proved to increase the level of immunity-boosting proteins in our bodies. It’s also a natural antibiotic, painkiller and helps fight bacteria and viruses when they attack. Try sprinkling turmeric on some of your favorite dishes or mix it with hot water, ginger and lemon.


Raw almonds are not only a perfect, healthy snack but they also improve the ability of the white blood cells to detect viruses while increasing your body’s ability to prevent viruses from spreading.


Oregano is one my favorite herbs and I love using it while cooking but medical grade oil of oregano can also be used therapeutically. Oil of oregano contains carvacrol and thymol which have powerful antibacterial and anti fungal properties, it also helps with congestion.  I personally know of few people who swear that oil of oregano works better than antibiotics.

Incorporate these immunity-boosting foods into your diet and they will help to nourish and revitalize your body and ward off the cold. How are you keeping healthy this season?


  • Reply
    Adaleta Avdic
    December 19, 2015 at 2:59 pm

    I definitely need all of these now. I ALWAYS get sick end of December/beginning of January and I think it’s the week of celebrations and drinking and eating garbage. I need garlic in my life (that one I love) and I’ll have to add some ginger to a tea or two. Lovely recommendations so thank you! xx,

    • Reply
      Paula @
      December 19, 2015 at 4:37 pm

      Ahh I know! I never feel too good after all the holiday food and celebrations haha :) I love garlic too :D I add it to pretty much everything! You’re so welcome Adaleta and thanks for visiting! :)

  • Reply
    December 19, 2015 at 9:51 pm

    It’s a good thing I already love most of these foods – except for garlic, hahaha. My mom swears by a lot of these too, especially ginger and garlic. I’ve never heard of stuffing sweet potatoes with veggies (just regular potatoes), I might have to give that a try sometime!

    becky ♡ star violet

  • Reply
    December 19, 2015 at 11:14 pm

    I love grapefruit! I guess it is a bit of an acquired taste, but it’s definitely one of my favorite fruits! I also love chicken noodle soup with ginger and garlic for when I’m sick- and it’s super good for you! Sweet potatoes are always good of course. :)

    Savannah xx

    • Reply
      Paula @
      December 22, 2015 at 8:08 pm

      So do I! :) I used to hate it when I was younger though :) And don’t even get me started on sweet potatoes, they’re my favorite thing ever :D (I’m actually eating one right now :D )

  • Reply
    Sara Ali
    December 20, 2015 at 2:31 am

    Yes i need to list these down. Honestly becoming a mother I can no longer afford to fall ill and dig myself under the duvet so the best thing for me to do is avoid falling ill in the first place. Absolutely love your photos x

    Sara Ali |

  • Reply
    Dagmara Klich
    December 20, 2015 at 5:48 am

    I remember my grandma giving me bread with butter and raw garlic when I was sick as a kid :) I am actually with cold right now and I think I will be reaching for this old remedy, much to my husband’s delight, NOT, haha! x

    Mummy’s Beauty Corner

  • Reply
    December 20, 2015 at 6:26 am

    I did know about garlic but just not sure if I could stomach it raw, thankfully I’m not sick too often. Didn’t really know much about these there immune boosting foods so it was a really interesting read x

    Beauty with charm

  • Reply
    December 20, 2015 at 7:14 am

    This would have been so helpful for me a few months ago when I kept getting sick every week! Haha great post though, interesting to read that Garlic and Sweet Potatoes help as I love them both! x


  • Reply
    Elena Dal Maso
    December 20, 2015 at 11:33 am

    I love healthy food, thanks a lot for sharing :)))


  • Reply
    Carol in a Page
    December 20, 2015 at 11:49 am

    What an interesting post! I didn’t know about oregano oil, I’ll keep it in mind!

  • Reply
    Selinas Inspiration
    December 20, 2015 at 12:01 pm

    Love these tips ♥ Its already so cold outside -.- but I’ll get some ginger tomorrow to keep me safe :-)!!

    xx Selina

  • Reply
    January 22, 2016 at 3:54 am

    Thank you so much for sharing these tips – they’re so helpful for me atm since I kinda caught a cold last week and have been sick ever since. Will definitely make sweet potato for dinner tonight ;)

    Love, Kerstin

  • Reply
    May 12, 2021 at 5:06 am

    Such amazing tips! I suffered from an extremely weak immune system and when I corrected my nutritional deficiencies and reduced my stress levels I stopped getting sick!

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