5 foods to boost immunity and stop cold and flu this winter

As the colder months approach and flu season draws near, many people begin to wonder how individuals can best protect their immune systems.

A recent Protein Works study highlighted the top foods to take for each season. Small adjustments can significantly strengthen the immune response and keep individuals resilient throughout winter.

Kyle Crowley, a nutrition expert at Protein Works, has shared the foods to enjoy as part of a balanced diet in preparation for flu season.

Crowley said: “The key to maintaining a strong immune system during flu season is to start early. Preparing your body before the cold weather hits can help you build up defences.

“Boosting immunity isn’t about taking supplements when you’re already feeling run down, but about integrating food into a well-rounded nutritional plan to stay ahead of the game.”

Crowley has emphasised the importance of a balanced diet filled with nutrient-dense foods. He has suggested incorporating these immune-boosting foods into your winter diet:

Citrus fruits and berries

Crowley explained: “Both are high in vitamin C, which helps stimulate the production of white blood cells.

“Oranges, lemons, and grapefruits are winter staples, but also consider adding berries like blueberries and strawberries, which contain additional antioxidants to fight off inflammation.”

Garlic and ginger

The expert said: “Garlic has long been known for its immune-boosting properties. It contains allicin, which has antimicrobial properties that help fight infection.

“Ginger is another powerhouse, offering anti-inflammatory effects that can help soothe a sore throat or reduce the severity of cold symptoms.”

Leafy greens

He added: “Spinach, kale, and other leafy greens are rich in essential nutrients like vitamin C, vitamin E, and beta-carotene, all of which support immune function. Incorporate these into meals daily, especially in soups and stews during the colder months.”

Fermented foods

“Foods like kefir, sauerkraut, and yoghurt contain probiotics that can naturally enhance your gut health, further strengthening your immune system.

“Including fermented foods in your diet can be an easy and delicious way to bolster your defences,” Crowley advised.

Nuts and seeds

He continued: “Almonds, walnuts, chia seeds, and flaxseeds are packed with vitamin E, healthy fats, and other immune-boosting nutrients. These are great for snacking and can be easily added to meals or smoothies.”