The dreaded common cold…it really has no boundaries. As the nights get darker and the days get colder it’s no surprise that there is a big uplift to the coughs and sniffles. Before party season is fully underway it’s SO important that you’re eating the right food to boost your immune system and keep these niggly illnesses at bay.

Eating power foods that boost the immune system is an easy and effective solution to preventing and fighting off a cold, with no bad side effects!

So while you can’t control every little thing in life, you can eat foods to protect your health and boost your immunity.

Here are some of my top go to’s


You know what they say…. And it really isn’t a myth! An apple a day actually does keep the doctor away! Apples also are nutritional powerhouses, packing soluble fiber shown to lower cholesterol levels and are a good source of immune-boosting vitamin C. You can eat apples plain or cut them up in slices and dip them into a little bit of peanut butter or almond butter for some protein – AMAZING.


It’s all in the gut! yogurt contains probiotics which can actually help the body produce antibodies and fight off sickness. By protecting your gut with the live active cultures found in yogurt, these cultures can help keep your belly and intestinal tract free of disease-causing germs.


Porridge lovers – this ones for you! Highly rich in fibre, oats can help the body’s white blood cell response to bacteria and infection, fab as an immune booster!


Garlic cloves contain a potent antimicrobial called allicin that works to fight bacteria, viruses and fungi. And if you’re serious about sticking it to that oncoming cold, try chewing a clove every 3 to 4 hours, or cut them into small pieces and swallow.


Tea lovers rejoice! Not only is drinking a cup of tea tasty and hydrating, but it’s medicinal, too. And it seems you can never have too much tea when you’re feeling a cold coming on. That’s because the green and black varieties are packed with antioxidants, including the immune-boosting amino acid L-theanine. They are also rich in flavonoids, which protect the immune system, too.

Orange fruit and veg

Carrots, sweet potatoes, squash and other orange foods are packed with beta carotene, which works to aid in the health of the body’s mucus membrane. This lines the respiratory and intestinal tracts, and the stronger it is, the harder time bacteria has entering the bloodstream and wreaking havoc on your health. These orange fruits and vegetables are also loaded with vitamin A!