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Foods for a Healthier Immune System this Winter

Enjoy These Foods for a Healthier Immune System this Winter

The food we eat can have a major impact on our overall health. Whether you are looking to boost your own immune system, or are a caretaker looking for natural ways to help your loved one, consider adding these to your diet:

Important Disclaimer: While the below foods are generally recommended for their immunity-boosting ability, they do not replace medications as prescribed by a physician. If you are adding a vitamin, or even a new food, to your diet while taking other medication, it is recommended that you first consult with your doctor to avoid interactions. If your doctor has recommended that you do refrain from ingesting one of the foods mentioned below, you should follow the advice of your doctor.

Citrus- Especially Oranges

Citrus fruits such as lemons, oranges, grapefruit, and tangerines are all rich in vitamin C, which is known to be a great booster for the immune system. While all citrus fruits carry a high concentration of vitamin C, oranges have the highest. Per the National Institute of Health, the recommended daily dose is 90 mg for men and 75 mg for women. However, the necessary dose may vary depending on health conditions and other factors.


Blueberries are rich in antioxidants, called flavonoids, which are great for the immune system. Not only do flavonoids enhance the benefits of vitamin C, but they also protect cells from damage, prevent inflammation, and maintain blood vessel health.

In addition to flavonoids, blueberries are also a great source of vitamin A, vitamin C, manganese, and fiber.

Bell Peppers

Red bell peppers are also a great source of vitamin C, vitamin A, and beta-carotene. It is always a great idea to have a balance of fruits and vegetables in your diet and red bell peppers are a great vegetable.


Like bell peppers, broccoli is also rich in vitamins including vitamin C and vitamin A. Steaming broccoli or eating it raw is the best way to get this vegetable’s nutrients- cooking broccoli makes it lose some of its nutritional value.

Dark Chocolate

If you love chocolate, we have some good news for you. Dark chocolate, when consumed in moderation, can be very beneficial to the body. This is because dark chocolate is rich in antioxidants, which help reduce inflammation and fight free radicals. Free radicals can damage cells, including immune cells.

There are small things that you can do every day to help your immune system function at its best and eating the above foods is just one option. If you are a caretaker for someone who is ill or elderly, it is best to speak to a doctor before making any major dietary changes. If you are looking for help with home health care in New York City, contact Allure Home Care today.


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