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Foods To Boost Immunity This Winter

Certain foods can strengthen our immune system, making us more resilient to winter illnesses like colds and flu. Foods rich in vitamins, minerals, antioxidants, and other immune-boosting compounds can help by enhancing white blood cell production, reducing inflammation, and fortifying the body's defences. Key nutrients like vitamin C, zinc, and antioxidants from various foods combat free radicals and support immune function.

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  • Oranges, lemons, and grapefruits are packed with vitamin C, an essential nutrient that supports immune cell function. Vitamin C helps shorten the duration of colds and boosts skin defences, acting as the body's first line of protection.
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    Oranges, lemons, and grapefruits are packed with vitamin C, an essential nutrient that supports immune cell function. Vitamin C helps shorten the duration of colds and boosts skin defences, acting as the body's first line of protection.
  • Known for its anti-inflammatory and antioxidant properties, ginger is effective for soothing sore throats and combating inflammatory illnesses. Its warming effect can also relieve cold symptoms, making it ideal for winter teas and soups.
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    Known for its anti-inflammatory and antioxidant properties, ginger is effective for soothing sore throats and combating inflammatory illnesses. Its warming effect can also relieve cold symptoms, making it ideal for winter teas and soups.
  • Garlic contains allicin, a compound with potent antibacterial and antiviral properties. It helps stimulate immune cell function and may lower the risk of getting sick. Including garlic in meals regularly can improve resistance to infections.
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    Garlic contains allicin, a compound with potent antibacterial and antiviral properties. It helps stimulate immune cell function and may lower the risk of getting sick. Including garlic in meals regularly can improve resistance to infections.
  • Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant effects that bolster immunity. It's especially helpful for managing inflammation and is best absorbed when combined with black pepper, making it a versatile addition to winter curries and soups.
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    Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant effects that bolster immunity. It's especially helpful for managing inflammation and is best absorbed when combined with black pepper, making it a versatile addition to winter curries and soups.
  • Rich in vitamin E and healthy fats, almonds support immune health by enhancing T-cell function, which is essential for fighting off pathogens. A handful of almonds makes for a nutritious, immunity-boosting winter snack.
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    Rich in vitamin E and healthy fats, almonds support immune health by enhancing T-cell function, which is essential for fighting off pathogens. A handful of almonds makes for a nutritious, immunity-boosting winter snack.
  • High in probiotics, yogurt supports gut health, which plays a critical role in immune defence. A healthy gut microbiome can improve your body's ability to fend off infections. Choose unsweetened, live-culture yogurt for the best immunity benefits.
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    High in probiotics, yogurt supports gut health, which plays a critical role in immune defence. A healthy gut microbiome can improve your body's ability to fend off infections. Choose unsweetened, live-culture yogurt for the best immunity benefits.
  • Spinach is packed with vitamin C, beta carotene, and antioxidants, all of which help strengthen the immune response. Lightly cooking spinach enhances its nutrient availability, making it a nutritious addition to winter soups and stir-fries.
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    Spinach is packed with vitamin C, beta carotene, and antioxidants, all of which help strengthen the immune response. Lightly cooking spinach enhances its nutrient availability, making it a nutritious addition to winter soups and stir-fries.
  • Green tea contains antioxidants called catechins and a small amount of caffeine, both of which support immune health. Its high levels of polyphenols also boost white blood cell function, helping to protect against viruses.
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    Green tea contains antioxidants called catechins and a small amount of caffeine, both of which support immune health. Its high levels of polyphenols also boost white blood cell function, helping to protect against viruses.
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