With the cold and flu season, it is important to do what you can to help stay well and healthy. What you eat every day can have a positive or negative impact on your body’s immune defenses. 

In this parenting tips blog, we have highlighted foods to include in your diet to help boost your immune system.


Vitamin C has long been recommended as one of many regular flu remedy. But before going down a gallon of orange juice or vitamin C supplements pop hoping to end his cold, first check the facts. Studies have not been able to consistently demonstrate improvement in symptoms when vitamin C is given to people who have colds – although some studies that have shown some degree of cold relief.



If you are looking to regularly support the immune system, it is difficult to find food as rewarding as broccoli. Broccoli is loaded with vitamins A, C, and E, and other antioxidants and fiber. And while raw broccoli is the best way to take advantage of the many health benefits, if it will be cooked, it is best to do as little as possible.



Garlic is recognized by early civilizations to the value in the fight against infections and still use today as a home remedy for the prevention of colds and other illnesses. immunity enhancing properties of garlic can be associated with the sulfur-containing compounds such as allicin.


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Ginger holding high antioxidant and anti-inflammatory properties and is commonly used to treat nausea. A recent review included 60 studies found that ginger may have beneficial effects on conditions such as heart disease, diabetes, and obesity. It also contains beta-carotene and capsaicin, the compound that both support the immune system.


Green tea

People who suffer from dysfunction of the HPA axis have been using green tea as an alternative to the more caffeinated coffee for years. In addition to being delicious, relaxing treat, drinking green tea can also strengthen your immune system.1


Such as blueberries, green tea also contains flavonoids, which may help reduce the risk of a common cold. Green tea is also an excellent source of the amino acid L-theanine, which can assist in the production of germ-fighting compounds in your T-cells.



Anthocyanins, flavonoids contained in blueberries, are known to have antioxidant properties of the immune system can help improve a person.

According to a 2016 study, flavonoids play an important role in protecting the respiratory tract. The researchers found that individuals who consume foods high in flavonoids are less likely to suffer from colds or upper respiratory tract infection than those who do not.


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When you feel pain, either ol’H2O can be one of the most helpful drink for drink. Staying hydrated can help loosen the mucus trapped. Try to drink at least the recommended eight glasses of water a day to keep yourself fully hydrated because we tend to lose more fluids when we are sick.



Tomatoes are also a good food to eat when you’re sick because of the high concentration of vitamin C. Just one medium tomato contains less than 16 milligrams of vitamin C, which is the fuel that has been proven for your immune system.

In a German study published by Monatsschrift fur Medizinische Pharmazeuten, vitamin C proved to be an important part of the power of the body phagocytes and T-cells, the two main components of the immune system. The researchers also noted that nutritional deficiencies can cause a weak immune system and lower resistance to certain pathogens that can cause disease.


Dark chocolate

Dark chocolate (a stick with a small portion of chocolate containing 70 percent cocoa or higher) are actually loaded with disease-fighting antioxidants called polyphenols, which contain more than most fruits. It is also very high in zinc.



Spinach is a great superfood that is great for your overall health. Not only is it packed with fiber that regulates digestion, but it also contains vitamin C. Vitamin C is a powerful nutrient that can help prevent the common cold and helps reduce the symptoms of the disease.


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Eggs are very high in zinc, immunity booster that is the main ingredient in cold medications such as Cold-Eeze. It has been proven to shorten the duration of colds if taken within 24 hours of on set of symptoms.



“An apple a day keeps the doctor away” rather than just saying – apple really can help prevent diseases such as the common cold. These fruits contain antioxidants phytochemicals, according to a study published in the Nutrition Journal. These antioxidants help boost immunity and reduce the risk of chronic disease.


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