There are so many foods that are good for your health and help to boost your immune system. If you’re looking to avoid getting sick this winter, incorporate these eight foods into your diet immediately! By the time you’re done reading this article, you’ll be fully equipped with the tools you need to fend off illness. Remember to stay up-to-date on all of your shots as well! That’s just as important as eating right!

1. Berries

Rich in fibre, antioxidants and nutrients, berries contain a type of flavonoid called anthocyanins. These powerful plant compounds have been shown to be effective at reducing blood pressure and may prevent cancer cells from growing. Berries also contain vitamin C, which can help fight infections. Blueberries are particularly rich in antioxidants. A recent study found that people who ate blueberries regularly had lower levels of inflammatory markers linked to heart disease than those who didn’t eat them regularly.

 

2.  Almonds

Almonds are loaded with many vitamins and minerals, as well as protein. A handful of these delicious nuts provides a good amount of vitamin E, magnesium, iron, zinc and selenium. In addition to being packed with essential nutrients, almonds help lower cholesterol levels. They’re also rich in fibre, which helps keep you feeling full longer so you don’t overeat. Studies have shown that eating almonds regularly can reduce your risk of heart disease by lowering bad cholesterol and reducing inflammation in your body.

 

3.  Oatmeal

Loaded with fibre, protein and antioxidants, oatmeal is one of nature’s healthiest foods. Studies show that people who regularly eat oats tend to have a lower risk of heart disease and diabetes than those who don’t. Oats also keep you feeling full for hours after you’ve eaten them, making it easier to manage your weight. What’s more, adding an ounce of walnuts to your morning bowl can help lower cholesterol and improve cardiovascular health.

 

4. Green Tea

Green tea has been a cornerstone of Chinese medicine for thousands of years. In addition to providing high-quality antioxidant benefits, it is also high in catechins, which have been linked to many health benefits including cancer prevention. Studies have shown that green tea can help us lose weight and prevent diabetes. Green tea is also great when you’re fighting off sickness—it can reduce stress by keeping your immune system healthy! The best way to get all these benefits is through a nice cup of green tea every day.

 

5.  Ginger

Ginger, especially in its powdered form, is one of nature’s most powerful anti-inflammatory agents. Painful inflammation—which can be a trigger for many chronic diseases, such as heart disease and diabetes—is well-known to cause insomnia and other sleep disorders; without enough shut-eye, your immune system weakens and it becomes harder to fight off both acute and chronic illnesses. In fact, some research suggests that ginger may help reduce pain by up to 40 per cent! Try adding the ginger powder to your daily cup of tea or coffee (or even better: add it to our Turmeric Latte recipe).

 

6. Kiwi Fruit

Kiwi fruit is a great source of vitamin C, potassium and other minerals. It also has high water content. In addition to these nutrients, kiwi fruit contains antioxidants that help protect your body from disease-causing free radicals. Vitamin C helps you absorb iron and maintain healthy skin. Potassium keeps your heart beating regularly and controls blood pressure. The fibre in kiwi helps lower cholesterol levels by preventing fat absorption in your digestive tract. Eating just one medium-sized kiwi will give you more than 100 per cent of the daily recommended value of vitamin C as well as 50 per cent or more of the daily recommended values for vitamins A, B6, E and K1.

 

7. Quinoa

Quinoa, a grain-like seed, contains more protein than any other whole food. It is also very high in fibre and magnesium, which are important to heart health. Quinoa is gluten-free and packed with nutrition; it’s also easy to cook and versatile enough to eat on its own or mix into other dishes. Try a cup of quinoa topped with fresh fruit for breakfast or serve it as a side dish at dinner. Quinoa can be found in most grocery stores.

 

8.  Salmon

This is one of those foods you’ve heard of over and over again that is good for your health. Salmon contains a variety of nutrients, including omega-3 fatty acids, protein, and potassium. The only downside is that it has a high-fat content—but as long as you balance out your other foods, salmon can be a great addition to any diet. If you don’t like salmon, consider tuna or cod instead. Just remember: Fish is rich in cholesterol and should be eaten in moderation. It’s also important to avoid mercury-laced fish such as swordfish, shark, king mackerel, tilefish (golden bass), and bigeye tuna; eating these regularly could cause permanent brain damage or even death.