Summer holidays are sadly coming to a close and it’s almost time to kiss goodbye summer and welcome autumn.  When talking about season transition, it’s time to boost your immune system because this is the best way to prepare your body for the cold and harsh weather. 

We’ve listed 10 foods that can support your immune system and give it a big boost for winter. 

1- Citrus fruits

Citrus fruits are one of the most well-known sources of vitamin C, which gives you the right boost you need to get a fresh start. 

All citrus fruits are rich in vitamin C, giving you a wide variety of fruits to get it. 

Here are a few citrus fruits you can eat: oranges, lemons, limes, grapefruits, tangerines.  

2- Kiwis

Kiwis are naturally full of essential nutrients such as vitamin K, potassium as well as vitamin C. 

3- Papaya

Just like kiwis, papayas are rich in nutrients especially vitamin C since it’s loaded with double the amount of vitamin C recommended per day. (Source

Papaya also contains a decent amount of magnesium, potassium and folate, essential for your well-being.

4- Spinach

Well, like the three above, spinach is packed with vitamin C but it made it to our list because of its numerous antioxidants and beta carotene, both increasing the infection-fighting ability of our immune systems. 

It is best to not cook it too much for it to retain its nutrients as much as possible. Light cooking will make it easier to absorb its vitamin A 

5- Broccoli 

Broccoli is charged with minerals and vitamins such as vitamin A, C and E, fibre, and many antioxidants. We can reward it as one of the healthiest veggies. 

Same as spinach, it is best to cook it as little as possible or even not at all to keep its nutrients intact. 

6- Ginger

One of the best ingredients to help you when you get sick since it fights inflammation, a great relief for sore throat. 

7- Almonds

A faithful ally to prevent and fight the cold off, vitamin E is a powerful antioxidant, but to assimilate it, you need fat such as nuts. And what a brilliant coincidence as almonds got both the vitamin and the fat required. 

A half-cup serving of almonds, which is about 46 whole, provides 100% of the recommended daily amount you need of vitamin E (15mg/day). 

8- Garlic

Garlic is surely one of the tastiest ingredients when it comes to cooking, highlighting any of your dishes. 

It’s been recognised for fighting infections for as long as we know.

9- Sunflower seeds 

Full of nutrients, sunflower seeds are rich in phosphorus, vitamin B-6 and E, selenium, and magnesium. 

10- Green tea 

Last but not least, green tea is a must when it comes to antioxidants, packed with flavonoids and epigallocatechin gallate (or EGCG), it enhances immune functions. 

Green tea is also a great source of amino acid L-theanine which may help to produce germ-fighting compounds in your T cells. 

Don’t forget that to boost your immune system, you must have a balanced diet, get yourself energised at least three times a week and use non toxic skin care

Remember your body works as a whole.