Winter is coming and with it, a high risk of infection with colds and flu. To reduce your risk of catching a cold or falling victim to the latest Covid wave, you need to boost your immunity.  A strong immune system in winter is essential to not just prevent us from falling sick but also to maintain our skin, hair, and joint health. Arthritis gets worse in winter, because as the temperatures dip, joint pains increase. Similarly, skin dryness, eczema, and psoriasis breakouts get worse during winters.

Over and above boosting your wellness with the correct supplements (TLC -Turbo Boost), many foods can help fight the cold wintery months and boost immunity. These include:

Leafy greens:

Spinach, kale, mustard greens, and other dark leafy vegetables are high in antioxidants, beta carotene, and immunity-boosting vitamin C, in addition to being extremely nutritious.

Cruciferous vegetables:

Broccoli and cauliflower, packed with fibre, vitamins, minerals, and beneficial antioxidants, help to protect against winter illnesses. Rich in vitamin C, and an excellent source of dietary fibre, they also play a major role in blood sugar control, digestive and heart health.


Apples can help boost your immune system by reducing inflammation. Apples are high in pectin fibre, vitamin C, and vitamin K.

Citrus fruits:

Vitamin C-rich citrus fruits such as oranges, lemons and grapefruit are very nutritious, offering a host of vitamins, minerals and plant compounds that help keep you healthy.


One kiwi contains 56 mg of vitamin C, which makes it an excellent source of the vitamin. You can enjoy this fruit with the skin-on, contrary to popular belief. You may want to in order to up the health perks even more: The skin boosts its fiber content by a whopping 50 percent.


This humble Indian gooseberry comes packed with immunity-boosting vitamin C that helps to keep infections at bay.


During winters, a regular intake of nuts, ensures an active nervous system and helps to keep the heart and mind healthy. For instance, almonds and walnuts lower bad cholesterol, control blood sugar levels, and reduce inflammation. Almonds are rich in vitamin E, antioxidants, and magnesium, while walnuts are a great source of Omega-3.


Ginger is one of the most important winter ingredients to include in your cooking. It can be used in teas, warm soups, and many other things. Ginger can relieve a sore throat quickly and fight inflammation in the body while boosting immunity.


Garlic contains allicin, which contains organosulfur compounds that boost your immune response. Eating garlic daily can help you fight a cold, cough, flu and other infections that commonly occur in winter.


Spices like black pepper, clove, cinnamon, and cumin seeds are great sources of antioxidants.  Adding these spices can aid digestion, cure a sore throat and help reduce the risks and symptoms of certain types of infections.


Turmeric is popular because it has curcumin which is known for its antioxidant and phytonutrient properties.


To stay warm this winter use the principles of Thermogenesis and Body Heat. In general, foods that take longer to digest can help raise your body temperature and make you feel warmer. …this includes red meat, apples, eggs, chicken and nuts. Common herbs and spices such as garlic, black pepper, ginger are also responsible for producing heat in the body. These spices are packed with a compound that turns up the heat of your body when they are digested.

So stay warm and stay healthy, while incorporating these superfoods for immunity into your daily TLC allowances.