We have completely phased into winter now. With the invisible and cold-striving enemy still out there, it is essential to start ingesting foods that boost our immune systems.

Here are a few fruits and vegetables that you could include in your diet or increase the intake of.


1. Citric fruits

Image from Google

The citric family is extremely rich in Vitamin C. It consists mainly of oranges, grapefruits, lime and lemons which can be eaten as a fruit, smoothie or juice drink.

2. Leafy green vegetables

Image from Google

High in minerals, vitamins and fibre and low in calories. These have many health benefits and are easily incorporated into simple dishes. Spinach, cabbage, lettuce, broccoli are a few to mention.

3. Garlic

Image from Pinterest

Garlic is part of the Allium (onion) family. Besides the sulphurous allicin aroma, it has plenty of health benefits and it is beneficial in fighting common illnesses such as flu and colds.

4. Hot drinks and soups

For effective body functioning in this cold weather, it is important to create a warmer internal environment. This can be achieved by the intake of hot liquids such as coffee and tea or chicken/beef soup and vegetable soups.

5. Water

Image from Google

Most importantly, drink lots of water! Water is needed by every cell of the human body and it this context it discourages the build-up of toxins and bacteria by flushing them out and a medium for the transportation minerals and antibodies in the body.


Essentially, most of these foods are rich in Vitamin C which helps us fight diseases in our body and during this time, we are more prone to being infected with the flu or cold.

Wilka Tsetuna Kayoko

Hi there, I am Wilka Tsetuna Kayoko. I am 17 years old and I am an aspiring storyteller.

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