• Turmeric: Contains curcumin, which has strong anti-inflammatory and antioxidant properties. Adding turmeric to your meals or drinking turmeric tea can help boost immune function.
• Leafy greens: Spinach, kale, and swiss chard are rich in antioxidants, vitamins A, C, and K, and folate, all of which support a healthy immune system.
• Berries: Blueberries, raspberries, and blackberries are high in antioxidants, particularly flavonoids, which help fight inflammation and support the immune response.
• Mushrooms: Shiitake, maitake, and reishi mushrooms are known to enhance immune function and can be added to soups, stews, or stir-fries.
• Green tea: Packed with antioxidants called catechins, green tea may help improve immune function and has antiviral properties.
• Coconut oil: Rich in medium-chain fatty acids, coconut oil has antimicrobial and immune-boosting properties that can help fight infections.
• Bone broth: Contains amino acids like proline and glycine, which are important for gut health and can enhance immune system function.
• Honey: Especially raw honey, contains antimicrobial properties and can soothe the throat, boost immune response, and fight infections.
• Sweet potatoes: Rich in beta-carotene (a form of vitamin A), which is essential for maintaining healthy mucous membranes and a strong immune system.
• Chia seeds: Packed with omega-3 fatty acids, fiber, and antioxidants, chia seeds help reduce inflammation and support immune health.
• Citrus herbs: Lemongrass, lemon balm, and lemon verbena contain natural compounds that can support the immune system and provide antiviral properties.
• Chili peppers: High in vitamin C and capsaicin, which have anti-inflammatory effects and may help relieve congestion, promoting better immune health.

These foods and herbs, when incorporated into your diet, can significantly contribute to a stronger immune system, especially during the winter months.