6 Foods You Should be Eating to Boost your Immune System

With the arrival of winter, the number of cold and flu cases spike up. It seems that as soon as the temperature takes a drop, people suddenly have runny noses, itchy eyes, and sore throats.

An important contributor to this is a weak immune system. When your immune system is weak, it is not able to create a shield against bacteria and viruses that become more active in the winter.

There are two types of immunity, one that is natural or, innate in us from the time we are born, and a second that can improve from the food we eat. People whose immunity levels are high from birth can more easily adapt to the changes in the weather, whereas those with a weak natural immunity might want to consume certain foods to help boost their immunity level to counter those bacteria and viruses.

It is extremely important to consume real, whole foods because these foods will provide your body with the necessary nutrients to receive these benefits.

Let us get into the details of the foods that are known for boosting your immune system:


There are two types of bacteria, good bacteria, and bad bacteria. If you didn’t know this before, then just keep in mind that you need good bacteria in your body. Yogurt contains two bacteria, which are, Lactobacillus and Bifidobacterium. These are probiotics, which are excellent for intestinal health. These probiotics will ensure that your gut remains occupied with healthy microorganisms. Intestinal bacteria plays a big role in immune defense, so if you consume dairy, yogurt (organic is best!), can be a good addition to your diet.

Sweet Potatoes

Sweet Potatoes can help increase your immunity, as they contain vitamin A, a nutrient that enhances the ability of the gut bacteria to properly react at the time when something goes wrong. Vitamin A will work together with gut bacteria to ensure that a shield is created in your body against intruders.


Ginger is a wonder food. It has so many benefits that you can’t stop yourself from adding ginger in each and every meal. Ginger clears up congestion, prevents viruses from getting attached to your respiratory tract cells, and reduces inflammation in your body. Ginger has many benefits, which you can take advantage of by adding ginger to green teas. You can cut fine slices of ginger using one of the knives from your best kitchen knife set and add those ginger slices into your meal. As a plus - the intense flavor of ginger is delicious!


Just like ginger, garlic is a food with multiple nutritional benefits. It has antiviral and antibacterial properties that you require in winter. The production of white blood cells increases with the intake of garlic, which in turn ensure protection against foreign bacteria.


In winter, it can be hard to stay hydrated if you find yourself less thirsty. However, it is important to drink at least a glass of water every hour in order to fulfill the water-related requirements in the body. Water will increase the cellular processes that are going in the body, which in turn help your body moving and grooving. With a proper intake of water, Neutrophils, a type of white blood cell, will also function properly.

Green Tea

Have you ever wondered why so many people have opted for ‘green tea’ instead of normal tea or coffee? Well, they have found out that green tea is 10 times better than the usual milk tea or coffee. Green tea consists of a number of antibacterial, antiviral, and antioxidant properties. Green tea will help fight against those pesky germs that are weakening your immune system. There is a special compound named ‘catechin’ that is found in green tea. This compound shields cells from any sort of damage that viruses and bacteria inflict. To get the benefits of both green tea and ginger, try ALOHA’s organic Clean Tea - made with Nettle, Dandelion, and Ginger.

Whether you feel yourself getting sick, or seek to take preventative health measures, start including any or all of these food and drinks into your diet to give your immune system the boost it needs. In addition to eating the right type of food, staying physically active and having an exercise routine will make your body stronger both, internally and externally.