Photo Credit: "© [Tbralnina] / Adobe Stock

Winter is the time of year to bolster your immune system against the bugs and infections that are so common around this time of year.

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

Sunflower Seeds

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

Dark Chocolate

An option on this list that almost everyone loves. A great 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 in moderation.


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


Both black and green teas are packed with flavonoids, these antioxidants can delay some certain types of cell damage. Green tea has the additional benefit of being steamed rather than fermented like its black cousin. This preserves even more of the 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 greatly. Almonds top the list of foods high in magnesium, which is one of seven minerals essential for good health and wellbeing.

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.