In as much as I subscribe to the occasional supplement intake and vitamin capsules, I do believe that the best and most natural way to boost your immune system is through what you eat.

Earlier this year I suffered from a nasty cold and it was then that I discovered the power of fruits and vegetables! After a little research and a quick trip to the grocery store, it was only a matter of hours (and no, I’m not exaggerating) before I started to feel a bit like myself again.

If you’ve ever wondered what fruits help keep your immune system strong and would also like to avoid getting the sniffles and feeling slugging this cold season, here are 10 items to include into your diet.

You can thank me later!

Green tea – I can’t tell you enough just how much green tea has improved my life. Not only does it contain powerful antioxidant elements that help boost your immunity but it also helps with any skin problems (major bonus if you ask me!) Drink two cups daily and if you need a little bit of sweetness, add a teaspoon of honey.

Turmeric – I know I’ve previously written about the benefits of using turmeric in your skin regimen but this spice which has been used for centuries has various healing properties. Try adding it to your tea (learn how to make it here) as it will help with fevers and inflammation.

Red pepper – Now here’s something you probably didn’t know: red peppers contain more vitamin C than oranges. Yup! You may want to include this in your salad next time so that your body can absorb this vitamin which is a potent antioxidant.

Citrus fruits – And speaking of Vitamin C, we couldn’t go through this list without of course some lemons, grapefruit and oranges. A glass of orange juice or warm lemon water will go a long way when it comes to fighting off that cold.

Yoghurt – This is a great source of Vitamin D that can also help replenish some good bacteria which your body requires. Assuming you’re not lactose-intolerant, a little bit of plain yoghurt can go a long way when it comes to boosting your immune system.

Greens – Now is the time to fill your plate with some leafy greens. And if you’re not a fan, try juicing! Although studies show that this may take away some of the nutritional value, it’s a great source of antioxidants and vitamin C. You’ll also end up with glowing skin so it’s a win-win!

Garlic – Not only is this a great way to add some flavour to your food, it’s also packed with allicin which helps fight infection and bacteria as well as antioxidants.

Ginger – If you’ve ever had ginger in your tea then you already know that this will definitely have a kick to it but trust me, your throat will thank you. It contains antiviral elements that help with inflammation.

Sweet Potato – Ever since I tried sweet potato mash, I haven’t gone back to regular mashed potatoes! So delicious. It also happens to be jam-packed with Vitamin A which helps keep harmful bacteria at bay.

Carrots – Looking for a healthy snack? How about some carrots. Not only will it help with clean eating but it’s also a great source of Vitamin A. It contains beta-carotene which will help your nose and throat remain as healthy as possible.

Have a healthy week!