Experts reveal the best foods you can eat to boost your immunity ahead of winter flu season

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With temperatures dropping below freezing this week, the onset of winter weather marks the start of cold and flu season in Ireland.

More than 200,000 people in Ireland were tested for Covid-19 last week and although many of them tested negative for the deadly virus, they still exhibited cold and flu symptoms.

In fact, one in seven people have reported symptoms of the flu or Covid in the past seven days, according to Dr Tony Holohan.

However, before you have a sore throat, headache, or runny nose, there are certain foods you can take to help fight a cold before it starts to develop.

Here are the top 10 foods chosen by experts to strengthen your immune system and boost your health:

1. Ginger

Stir it in herbal tea or use it in a savory dish, the anti-inflammatory and antioxidant properties of ginger can help prevent a cold.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine which can help boost the immune system and suppress coughs.

3. Oranges

Oranges and other citrus fruits are packed with vitamin C, which boosts your body’s immune system.

4. Garlic

Raw garlic can help fight colds and flu with its ability to fight viruses.

5. Blueberries

Eating a bowl of blueberries every day can help the immune system because they are high in antioxidants.



Blueberries are rich in antioxidants that can help boost the immune system and fight colds and flu

6. Greek yogurt

Greek yogurt is rich in probiotics which can help prevent and treat colds, as well as being a good source of vitamin D.

7. Oily fish

Oily fish like salmon and tuna are a rich source of omega-3 fatty acids, which can improve your body’s ability to fight disease.

8. Broccoli

Broccoli is rich in antioxidant vitamins that boost your immune system.

9. Green tea

Drinking green tea is a good way to boost the immune system because it contains flavonoids – which can lower your risk of catching a cold.

10. Water

Staying hydrated is an important part of helping your immune system to function properly, as drinking plenty of water helps clear up congestion.


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