10 Immune-Boosting Foods for Cold and Flu Season

Laura Lauritzen |

The Winter months from December – February bring us the annual cold and flu season. Now that cold and flu season is in full swing, you might be wondering what steps you can take to prevent and combat sickness. Good news! There are many immune-boosting foods that we can eat to help support our bodies during this time.

We’ve compiled a list of the top 10 immune-boosting foods for cold and flu season:


Ginger tea is great for nausea and is also anti-inflammatory. A great trick is to blend ginger and lemon juice and freeze in an ice tray. You can add to hot water and drink it like tea!


Citrus fruits, like lemon and oranges, are high in Vitamin C.


“Garlic can be crushed, chewed, or sliced to produce allicin, which is thought to give garlic its immune-boosting properties.” (Healthline.com)

Cruciferous vegetables

Cruciferous vegetables, such as broccoli, kale, and spinach, are packed full of Vitamins A, C, and D. They also contain antioxidants and fiber.


Blueberries are filled with antioxidants that can help treat and prevent coughs and colds.


Tomatoes are also high in Vitamin C. You can roast tomatoes, onions and garlic and make a yummy soup! Or try adding tomatoes to dishes like salads and eggs.


“Salmon is filled with zinc, a nutrient that has been proven to assist with reducing common colds.” (Today.com)

Greek yogurt

Yogurt is filled with probiotics.


High in Vitamin C!

Red Bell Pepper

High in Vitamin C!


And, of course, remember to drink lots of water! Staying hydrated will help your body fight off sickness. Getting plenty of sleep will also help to support your immune system. 

Check back next month for more health and wellness tips from Hastie Financial Group!