Photo Credit: "© [Tbralnina] / Adobe Stock

Winter is the time to bolster your immune system against the bugs and infections that abound at this time of year.

From spices to nuts and chocolate we can make changes to our diet that can give us a ring of confidence during those short days and long nights. Here are the foods that can help our internal protection system:


Again, blessed with an abundance of vitamin E, sunflower seeds are an easy way to load your food with immune boosting goodness. Sprinkled on salads and breakfast bowls this antioxidant will help protect your body at cellular level.


Let’s start with the one almost everyone loves. A protector against free radicals, dark chocolate contains an antioxidant called theobromine, which can protect the body’s cells from free radicals. These can damage the body’s cells and may contribute to disease. Remember, you must eat chocolate win moderation.


Anti-inflammatory and antioxidant, turmeric has been shown in research to assist with inflammatory conditions, arthritis, anxiety, and muscle soreness. Inflammation has been linked to the development of Alzheimer’s, Parkinson’s, MS, and cancer.


Black and green teas are packed with flavonoids. These antioxidants can delay some types of cell damage. Green tea has the added benefit of being steamed rather than fermented like its black cousin. This preserves even more important antioxidants.


Loaded with vitamin E, manganese, magnesium, and fibre just a handful or quarter of a cup of almonds could benefit your immune system. Almonds top the list of foods high in magnesium, which is one of seven minerals essential for good health.

Why Try It?

“I believe that every meat-free meal is a win for animals and the planet, that’s why I support Veganuary. We’re all trying to make the world a bit better, so why not sign up, take part, give it a go, and see how you feel? It could be the best thing you ever did.”

Sir Paul McCartney, Musician Photo courtesy: MPL Communications Ltd.