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By Eileen O'Shanassy

The common cold seems to be inevitable during the winter months. However, if you boost your immune system with a healthy diet and active lifestyle, then you will be less likely to get sick. There are a number of great foods that can help boost your immune system. Here are some of the best to keep in regular stock during colder months.


Garlic is one of the most popular and most effective natural remedies for colds. Researchers have found that people who take garlic supplements are less likely to develop colds. Garlic helps support healthy gut health, which makes it easier for the body to get rid of bacteria and viruses. You can take garlic in the form of a supplement, but it is best for you to eat real garlic.

Citrus Fruits

Citrus fruits are effective for preventing the common cold because they are a great source of vitamin C. There was a study done in 2006 by the European Journal of Clinical Nutrition. The results of the study showed that people who took 500 mg of vitamin C per day were 60 percent less likely to develop three or more colds over the course of five years.

Sweet Potato

The sweet potato is a great source of vitamin A, which helps support healthy skin. Your skin plays an important role in keeping you healthy. It helps prevent bacteria and viruses from entering, and vitamin A also helps keep your mucus membranes healthy. This is a great option for a healthy meal and can work to improve your overall diet as well.

Pumpkin Seeds

Pumpkin seeds are high in zinc. This mineral can help boost the immune system and reduce cold symptoms. It can also help you get over a cold faster. Additionally, pumpkin seeds are a great source of protein. In fact, one ounce of pumpkin seeds has 5 grams of protein.

Dark Leafy Greens

Dark leafy greens include spinach, kale, and Swiss chard which are all high in vitamin C. It is best for you to cook leafy greens. When fully cooked, they shrink. That is why you are able to get more nutrients than you would if you were to eat the greens raw.

Brazil Nuts

Brazil nuts have selenium. This is an important mineral that your body needs in trace amounts. Selenium increases cytokine production which supports the immune system. If you find that you suffer from recurrent colds, see an ENT doctor.

There is a way you can greatly reduce your risk of developing the common cold. A nutritious diet is one of the keys to avoiding illness. Brazil nuts, dark, leafy greens, pumpkin seeds, garlic, citrus fruits and sweet potatoes are just some that can help.

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