Stock These Immune-Boosting Foods In Your Fridge This Winter

Winter is famous for snow and cozy evenings, and infamous for flus, colds, and other illnesses that thrive in this chilly season. While there is no way to completely protect yourself from the flu and the common cold, changing what you eat is a great place to start. To ensure you stay as healthy as possible this winter, you need to know which foods work to strengthen your immune system.

Some of the best foods to stock in your fridge to boost your immune system this winter include citrus, kiwi, garlic, berries, and other produce that’s high in vitamins. Yogurt is a great product to keep on hand, as it contains beneficial probiotics. Fresh fish, especially salmon and mackerel, is excellent to eat in the winter, as it is high in omega-3 fatty acids and other vital nutrients. Dark greens, like kale and spinach, also help keep your immune system strong.

Sometimes getting sick is an unavoidable reality in the winter. While you can’t prevent every cold, there are many ways you can strengthen your body’s immune system to fight off many ailments throughout the cold and flu season. Below is a list of items you should keep stocked in your fridge this winter to help keep your immune system strong.

14 Immune-Boosting Items To Keep In Your Fridge This Winter 

1. Ginger

You’ve probably been offered ginger tea at some point when you’ve been sick. Not only is this spicy tea delicious with lemon and honey, but ginger itself is one of the best natural foods you can consume when you're sick. Ginger contains many antioxidants, including gingerol, which has antiviral and anti-inflammatory properties. Ginger can help prevent sickness, and it is also great to have once you notice cold or flu symptoms, as it can reduce the severity and length of your symptoms. To boost your immune system this winter, add fresh ginger to soup, fold it into your favorite Asian recipes, or make a simple tea with ginger, lemon, and honey.

2. Yogurt

While most people know vitamins help keep them healthy, many are not aware of how important your gut health is to staying healthy in the winter. Probiotics are crucial for maintaining gut health, and yogurt is a great way to get your daily dose. Greek yogurt and other probiotic yogurts like Activa are fantastic at boosting your immune system. The natural bacteria in yogurt helps strengthen your body’s immune system and allow it to fight off many illnesses. 

3. Fresh Fish

While fruit and vegetables are certainly some of the best items to stock in your fridge to stay healthy this winter, they aren’t the only foods that keep colds at bay. Fish is a healthy and protein-rich food that also helps maintain a strong immune system. Fish, particularly salmon, mackerel, and other oily choices, are loaded with Omega-3 fatty acids, which have many health benefits, including helping lower your cholesterol. Fish also contains essential minerals like Zinc and vitamin D. Eating one or more servings of fish per week can help you fight infections, boost your immunity, and even regenerate cells.

4. Citrus

Citrus is often the first food people turn to when they try to prevent winter colds and flu. These fruits have high levels of vitamin C, which is famous for boosting your immune system. It also helps promote blood cell production, which helps fight infections in the body. Grapefruit and oranges, in particular, are high in vitamin C, but limes and lemons also have a notable amount of this vitamin. Fresh citrus is also easy to find throughout the winter in most regions.

5. Berries

Berries aren’t only delicious but they are also considered to be superfoods. While every type of berry has its own benefits, most are packed with antioxidants, and many have high levels of vitamin C. The antioxidants in berries help keep your immune system strong and fight off sickness. Blueberries, strawberries, and blackberries are some of the most antioxidant and vitamin-rich berries you can find in most markets. As a rule of thumb, darker berries tend to have more antioxidants, so when in doubt, buy the darkest berries you can find this winter.

6. Garlic

Garlic is a key ingredient in many savory dishes, especially in Mediterranean cuisine. It’s flavorful and rich in nutrients. It contains allicin, which has antibacterial, antifungal, and antiviral properties. Allicin is mainly released when it’s crushed, so always remember to crush garlic to ensure you extract all its immunity-boosting benefits. Garlic also promotes gut health and is even a great source of vitamin C. Add plenty of garlic to your meals in the winter to help keep your immune defenses strong. 

7. Kiwi

Kiwi is a unique fruit you can find in grocery stores year-round. This green and tangy item has very high levels of vitamin C. In addition to this immune-boosting vitamin, it also has many antioxidants and is a good source of fiber.

Keeping kiwi stocked in your fridge in the winter is a great way to stay healthy throughout the cold and flu season.

8. Eggs

Eggs are another protein-rich food that is great for your immune health. This breakfast staple has several immune-boosting elements, including vitamins B12 and D. Eggs are also great at fighting inflammation and protecting your cells. Most importantly, eggs help build antibodies, which assist your body in fighting off many illnesses that are common in the winter.

9. Red Peppers

Colorful peppers, particularly red peppers, are high in nutritional value. Believe it or not, red peppers have more vitamin C than oranges and other citrus, making them one of the best foods to eat to get your daily source of this immune-boosting vitamin. Red peppers have other nutrients that support healthy immune function, including vitamin A and various antioxidants.

10. Carrots

Carrots are famous for their high beta-carotene content. While beta-carotene is most known for promoting eye health, it is also essential for immune cell function. Carrots also help reduce inflammation. In addition to high levels of beta-carotene, this orange root vegetable is high in vitamin C and has several antioxidants and minerals that support healthy immune function.

11. Kale

Dark leafy greens provide you with lots of fiber, but some greens, including kale, can also boost your immune system. Kale has several vitamins, including vitamins A and C. It’s also packed with antioxidants and flavonoids. These nutrients help fight cell damage. Kale can ward off infections more effectively and help you recover faster when you’re ill.

12. Bone Broth

It’s common to eat soup when sick, but bone broth is something that can actually prevent you from getting sick. Bone broth is soothing and nutritious. It has many amino acids and helps promote gut health. Bone broth is also filled with electrolytes and antioxidants, which help heal you when you're sick and strengthen your immune system when you aren’t.

13. Turmeric

Turmeric root is a fantastic item to keep in your fridge year-round, especially in the winter, when sickness is more common. Turmeric is known for its golden color and has many nutrients that benefit your body. In addition to its antioxidant properties, turmeric helps fight pathogens, seasonal allergies, chronic inflammation, and various infections. It’s one of the best foods you can consume to combat inflammation, and it will help keep your immune system strong.

14. Spinach

Spinach is another leafy green that can improve your immune system when it's vulnerable in the winter. Like kale, spinach is packed with nutrition, with fiber, antioxidants, and minerals like iron. It’s a very versatile green, as it's great raw in salads and even more delicious when sautéed or added to sauces.

Summing Up Immune-Boosting Foods To Keep In Your Fridge This Winter

Winter is infamous for the flu, colds, and other seasonal illnesses. In addition to taking standard precautions, you should consider stocking your fridge with healthy foods that are known to boost your immune system. Fruits, including citrus, berries, and kiwi, are loaded with vitamins and antioxidants that will keep you healthy. Roots, such as ginger and turmeric, help fight illness. Yogurt, eggs, fresh fish, and bone broth are also highly beneficial for your gut and your immune system in general.

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