Winter is upon us! 

Along with the cold snap often comes a whole host of bugs and germs which inevitably lead to the sniffles. If you’re prone to sickness or find yourself feeling ‘under the weather’ this winter, a diet change might just be the solution to keep you feeling well.

Let’s keep in mind that food is medicine! And healthy foods can be your tool to fight infection this winter.

Here are 4 immune boosting foods and spices that you can add to various meals and drinks to keep your immune system thriving. Increasing your consumption of these foods can aid in warding off infection, keeping you and your family healthy.  


Fresh ginger is very beneficial for the immune system. It has an antimicrobial and antibacterial action. The heating/ warming properties of ginger make it a great decongestant, enabling the body to clear stubborn mucus. Adding ½ - 1 tsp of fresh ginger to some warm water with the juice of ½ a lemon makes a great immune system tonic for when you’re feeling run down. 

Citrus Fruits

Think orange, lemon, lime, and grapefruit. Citrus fruits are packed full of vitamin C, which will all know to be great for the immune system. In fact, one orange can contain your entire recommended daily intake of vitamin C! Vitamin C is used by the body to fight infection and to shorten the duration and severity of the common cold. Oranges and grapefruits make a great immune system boosting snack! 


Cinnamon is a fantastic spice that has multiple health benefits – one of its main ones being its immune system support. Cinnamon is antiviral, antifungal, antibacterial and has one of the highest antioxidant contents of any food. This means that it has the ability to fight the pathogens that cause illness, preventing you from getting sick. You can add cinnamon to your morning oats, mix it in with your chai tea, dust it on to fresh fruit (like grapefruit!) 

Natural yogurt

You may not know this, but the strength of your immune system is determined by your gut health. The healthy bacteria in your gut has the job of preventing germs, bacteria, and pathogens from entering the bloodstream to cause illness. Yogurt contains lactobacillus, a probiotic and a source of beneficial bacteria to fight off nasty germs and support your immune system. Natural yogurt makes a healthy snack and is also great mix with your porridge in the morning.

This incredible article is by one of our favourite nutritionists, Jackie Morgan, from Well Hub Nutrition.