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Winter Diet: 11 Superfoods to Prevent Cold and Flu

If you are having cold and cough and looking for foods that can cure your illness then this article is for you!

Sonali Behera
Superfoods to strengthen Immune System in winters.
Superfoods to strengthen Immune System in winters.

In winters, people love to curl up under a blanket or enjoy a cup of hot tea or coffee after getting out of bed. But this is also a time when people are prone to cold and flu. Hence to prevent or beat the cold weather, you can add many foods that are highly rich superfoods while still allowing you to take advantage of the foggy mornings and breezy nights.

Superfoods to strengthen Immune System in winters

These 11 superfoods that have been mentioned below can help your body's immune system function better.


Do you have a runny nose and find it difficult to catch it? Citrus fruits like oranges, tangerines, lemons, and grapefruit are full of immune-stimulating vitamin C, so they'll help you stay up. The family of citrus fruits is a go-to during the cold and flu season. Larger vitamin C dosages have been demonstrated to reduce the length and intensity of cold symptoms. Citrus fruits are rich in potassium, which is important for controlling fluid balance and facilitating muscle contractions.


Beta-carotene is abundant in carrots, which the body converts into Vitamin A to keep our eyes healthy and shield them from the sun. Regular carrot consumption can help prevent cataracts as well. Carrots are loaded with antioxidants and can be boiled and added to hot soups, stir-fried, or curried.

Sweet potatoes

This tasty root food is simple to prepare. Mashable sweet potatoes go well with meals and can be cooked or roasted. They are a healthier option than normal potatoes since they are high in antioxidants, beta-carotene, and fiber.


Broccoli, a vegetable rich in vitamins and antioxidants, is a great choice for protecting you from the winter flu.

Red Bell Peppers/ Capsicum

Red capsicum has several health advantages in addition to its attractive appearance. Red bell pepper, which is high in carotenoids, has been related to decreasing blood pressure, reducing the chance of having heart disease, and even reducing the risk of acquiring certain types of cancer.

Green tea

Green tea, which possesses potent antioxidants, has demonstrated health advantages and is known to aid in fat burning, and decrease chances of heart disease, diabetes, mental disorders, and even some types of cancer. When you need a hot beverage in the winter, choose green tea rather than coffee or hot chocolate which is laden with sugar.

Nuts and seeds

These are high-energy, high-density fuel sources. Because they are rich in concentrated protein, fatty acids, vitamins, minerals, phosphorus, and fiber, nuts and seeds are great for your health and can help you lose weight.


Mushrooms, from shiitake to button, are a good option to strengthen your immune system. They contain a lot of beta-glucan, a polysaccharide that boosts immunity and guards against the common cold. Additionally, mushrooms regulate white blood cells, putting them on high alert for a potential infection.


Eating salmon will help you gain muscle while warding off the flu. Zinc, a mineral known to strengthen the immune system, is abundant in salmon. Within the first 24 hours of a cold, you can also take some zinc to shorten the duration of the symptoms.


There are several ways to enjoy this nutritious winter fruit. They are loaded with antioxidants and vital nutrients like vitamin C, vitamin B6, potassium, and iron. They also contain a lot of antioxidants.


This fruit is truly evergreen. Pears are nutrient-dense and high in fiber, as well as vitamins C, K, copper, and magnesium. Pears lower the risk of heart disease and illnesses of the digestive system.

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