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Ten Foods That Can Stop You From Getting Sick This Winter



It’s cold and flu season, and you can keep yourself healthy by eating well. A balanced diet full of lean proteins, a variety of fruits and vegetables, good fats and lots of water can keep your body healthy and strong, all winter long.


If you’re looking to stay healthy this season, try adding the following to your menu:


  • Ginger. It may not be obvious, but ginger is a food that can prevent sickness—and can also provide relief. Ginger is an anti-inflammatory that may help boost the immune system, an antioxidant, and an antimicrobial that contains anti-cancer properties. It’s also a natural remedy for nausea and sore throats. Try ginger tea, adding minced ginger to your morning coffee, and in smoothies, salad dressings, soups or stir-fries.
  • Oranges. Oranges contain lots of fiber, antioxidants and vitamin C that may give your immune system a boost to rid cold and flu-causing germs. If you don’t like eating oranges on their own, try adding them to oatmeal, salsa, chicken wraps or salads.
  • Blueberries. Blueberries are packed with antioxidants, potassium and vitamin C that boost your immune system, plus can lower your risk of heart disease and act as an anti-inflammatory. Try adding blueberries to your smoothies, pancake batter, salads, or on top of your cereal or oatmeal.
  • Tomatoes. These nutrient-dense superfoods have a high concentration of vitamin C, helping your immune system stay strong in the winter to fight cold and flu-causing viruses. Including tomatoes in your diet may help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes. They’re tasty in wraps and sandwiches, plus in sauces or salsas.
  • Salmon. Did you know that experts recommend eating fatty fish, such as salmon, twice a week? Salmon is filled with zinc, vitamin D and omega-3’s that may reduce cold symptoms. Consuming more vitamin D in the winter also helps you to be more resistant to infection and inflammation. Try having salmon as an entrée, on top of salads, or with cream cheese on a piece of whole grain bread.
  • Dark chocolate. Dark chocolate (in moderation) can improve your health. It contains anti-inflammatory properties and can help elevate your mood, keeping you healthy in the winter months when Seasonal Affect Disorder (SAD) can set in.
  • Green tea. Green tea is one of the most popular beverages worldwide, as it contains antioxidants that act as a powerful antibacterial and antiviral to help kill off cold bacteria and the influenza virus. If you’re not a big tea drinker, try mixing green tea in with oatmeal, french toast, rubs, marinades and baked goods!
  • Spinach. This leafy superfood contains fiber and vitamins A, C and K that may reduce symptoms of sickness and the common cold. You can add spinach to sandwiches, wraps, spaghetti sauce, smoothies, omelettes and soups.
  • Garlic. Garlic is a probiotic with antiviral, antifungal and antibacterial properties, and may help enhance immune function to decrease the severity of colds and the flu. While some fearless individuals eat a whole clove of garlic to get rid of a cold, there are other ways to add this to your diet. Try adding garlic to sautéed greens, soups, stews or salad dressings.
  • Apples. “An apple a day keeps the doctor away” because apples contain antioxidants that can boost your immunity and reduce your risk of chronic diseases. There’s many different varieties to choose from, so try one as a quick snack, or add them to your cereal, salads, and entrees, or adding a few slices for flavor in a glass of water.


Start living healthier now!


What you eat can help you feel your healthiest on the inside and look your best on the outside. Get started by gradually adding some of these foods to your daily routine to prevent you from getting sick this winter. Slowly modifying your menu to include these sick prevention superfoods can lead you to an overall happier, healthier life.


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This article is for informational purposes only, and is not meant as medical advice.