Immunity-Boosting Foods For The Cold or Flu Season

It’s that time of the year again. Cases of cold and flu are on the rise and if you haven’t caught it yet, you probably know one or two people who have.

While we advice that you continue to observe the usual COVID-19 safety protocol, especially when you’re in crowded areas; there’s no better way to protect yourself than to boost your immune system.

This can be done by maintaining a healthy lifestyle and eating foods rich in nutrients that boost your immunity.

To give you a better idea, we have compiled a list of foods that would help boost your immune system and reduce your chances of catching a cold or flu.


Citrus Fruits

These include oranges, lemons, grape fruits and limes. They are rich in Vitamin C, which boosts the immune system. They also contain plant compounds that have an anti inflammatory and antioxidant effects on the body. You can find citrus fruits in markets or big stores around you.


Sweet Potatoes

Sweet  potatoes are known to be filled with Vitamin A, which is vital in boosting the immune system of the body. Vitamin A deficiency results in low blood levels which can reduce the immunity of the body system, thus rendering you weak in the face of diseases, and in this case, the flu.



Eggs contain Vitamin A, Vitamin B-12 and selenium; these nutrients help with hormone metabolism and they are all vital in boosting the immune system. Eggs should however be taken in moderation, eating too much can increase your cholesterol level.



They contain antioxidants which prevent damage from radicals. Radicals are molecules which can damage your cells and harm your immune system. By eating tomatoes, you protect your body from radicals.Tomatoes  also contain a large amount of Vitamin C.



Like tomatoes, ginger is also rich in antioxidants which prevents inflammation resulting in a healthy immune system. Ginger can be taken in the form of teas, or added as a spice while you cook. This way, you know that you are consciously taking care of your system.

These foods are a good source of protection to your body, against the cold and flu virus. Ensure you add one or more in your diet this season and beyond to increase your body’s capacity to resist diseases.