It’s sniffle season and families and friends are making holiday plans to be with each other.  Changing up your diet can help you sidestep sickness, and stay happy and healthy through the winter season, by providing your body with the right nutrients to help build your body’s natural defense system.  Check out these foods to help promote immunity for the winter months ahead.

Blueberries

These tasty little purple, antioxidant-rich powerhouses boost your body’s immune function by increasing your body’s production of germ-killing cells. 

Add to smoothie bowls, overnight oats, fruit salads, or charcuterie boards

Ginger

We just can’t get enough of this winter warming spice on cold, frigid days.  Ginger helps with your body’s immune system thanks to its anti-inflammatory properties.

Just whip up a ginger shot to give your body a concentrated dose of nutrients – juice fresh ginger root (about 1 T.), a squeeze of lemon (about 1 T.), and a teaspoon of honey. 

Pineapple

Most think of summertime when eating pineapple, so what better fruit to eat on a cold day!  Pineapple is packed with nutrients, antioxidants, and other helpful compounds such as enzymes that can help fight inflammation.

Add fresh pineapple to your smoothies, fruit salads, charcuterie boards, or water.

Yogurt

The good bacteria found in yogurt helps your gut run smoothly by making sure you have a higher ratio of good bacteria to bad bacteria.  When your gut runs smoothly it sends signals for the development of healthy immune function, balancing immune responses. www.gilbertlab.com/immune-system/gut-microbiome-symbiosis/

Eat yogurt plain, as a dip for fruit, or add a couple of tablespoons of it to smoothies.

Strawberries

Strawberries actually contain more Vitamin C than oranges which makes them powerful immunity boosters.  They also contain flavonoids which can help to keep your skin clear.

Add chopped strawberries to oats, salads, smoothies, or water.

Pumpkin Seeds

Pumpkin seeds are full of the micronutrient, zinc, which helps boost your immune system. www.webmd.com/diet/health-benefits-pumpkin-seeds#2

Keep a bag of pumpkin seeds around to nibble on or add to yogurt, trail mix, granola or salads. 

Almonds

Almonds are full of the cold-fighting antioxidant, vitamin E, which protects cells from free-radical damage that could weaken the outer layer that guards your cells. www.healthline.com/nutrition/9-proven-benefits-of-almonds#TOC_TITLE_HDR_11

Try adding nuts to salads, homemade breads, oatmeal or simply enjoy a handful as a snack.