5 Foods to Boost your Immunity this Winter

June 25, 2019
by Toby Eat

    The colder months are well upon us and the chances of catching a cold or flu are more like than not! Preparation is key and feeding your body the right types of food will increase the strength of your immune system to help get you ready to fight off any nasties this winter.

    Hannah Gilbert from our culinary team at HelloFresh has put together a list of powerful immune system boosters that’ll help you get through this chilly season.

    Citrus fruits

    After catching a cold, most people turn to vitamin C as it can help shorten the duration and severity of a cold. Fruits such as oranges, limes, lemons and grapefruit are high in vitamin C, and since your body doesn’t produce or store vitamin C, a good daily dose is required for optimum health.


    Garlic is a key flavour provider in almost all cuisines, and on top of this, it’s good for your health! Garlic contains enzymes and antioxidants to help keep you healthy. Fun fact: it was first used for its health and therapeutic benefits in Ancient Egypt. The only question is, do the health benefits outway the consequence of bad breath? We think so!


    Used in a range of dishes and sweet desserts, ginger is an ingredient that may help reduce many symptoms of a cold, such as chills, fever and nausea. Ginger has been used for medicinal purposes for thousands of years. Add fresh ginger to a fresh juice, or into a curry or stir-fry where it will not only adds flavour, but extra nutrients too!


    There was a reason Popeye ate loads of spinach, and it wasn’t just for extra strength. Spinach is filled with vitamin C and E which helps to support the immune system. Spinach is also packed with numerous antioxidants which may help to improve our bodies ability to fight infection. When eating spinach, try to aim for one cup of fresh spinach or half a cup cooked per day.

    Fatty fish

    A deficiency in Zinc has been associated with a weaker immune system. Herring, mackerel, tuna and salmon are fish that are all rich in Zinc. Zinc has been found to help strengthen our immunity and attack any infectious cells, so making sure you are getting enough in your diet is imperative. What’s great is that it is easy to add to your diet. You can add fatty fish to many recipes such as salads or pasta. And, if you don’t like fish, you can also get lots of zinc from nuts and seeds including, flaxseed, chia seeds, and walnuts!

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