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5 Foods You Need to Eat to Fight That Winter Cold

ginger tea

The days are growing shorter, the nights are getting longer and the temperature is definitely falling. Now’s the time to start preparing your body for the harsh winter months. Below we’ve listed five foods that will help strengthen your immune system and fight that dreaded winter cold, making sure you stay fighting fit until the warm weather returns.


Garlic is a natural antibiotic. Allicin – garlic’s main compound – contains antiviral, antifungal and antioxidant properties that work to fight and prevent infection by blocking the enzymes that lead to such conditions. Not only that, but garlic is bursting with vitamins A, B and C, which have healing effects on the circulatory, immunological and digestive system.

Chop, mince or puree to release the full healing power of the clove!


Ginger is made of natural compounds called gingerols, which contain anti-inflammatory and antioxidant properties.

Pour over boiling water to brew a fresh mug of ginger tea and warm yourself up on a winter’s eve!


Sweet potato is packed full of beta carotenes – important in the growth and defence of immune cells as they help to fight and prevent the effects of colds or flu. Sweet potato is also a great source of vitamin A, which the body needs to build white blood cells and fight off infection.


The red bell pepper contains three times the amount of vitamin C than an orange! Vitamin C is critical for building and maintaining a strong immune system and aiding recovery from colds and flu. Not only does it fight off any bad bacteria, but it’s antioxidant properties neutralise free radicals, leaving your immune system even stronger and ready to fight off its enemies.


80% of your immune system resides in your gut. Yoghurt contains probiotics which help build up the good bacteria in your gut, reducing your body’s inflammatory responses and preventing the buildup of bad bacteria, which can cause illness or infection.

Staying healthy throughout the winter can be a challenge, but by making small changes to your diet, getting plenty of sleep and keeping warm, means we can all make it through unscathed!


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