5 things to do this winter to boost your immune system

winter food

Winter can be tough on the body. The cold temperature and the lack of variety when it comes to seasonal produce can sometimes mean we don’t get enough vitamins in our food. Here’s a quick guide that will help you stay healthy throughout the cold months.

  1. Eat more cruciferous vegetables
    Broccoli, kale, spinach, Brussels sprouts, cabbage, etc. are all cruciferous vegetables. These are all readily available in the winter. They all contain high doses of vitamin C, fiber, and many other nutrients. They also contain cancer-fighting properties.
  2. Eat more root vegetables
    Potatoes, beets, parsnips, turnips, etc. are all rich in fiber and a great source of energy. Give Jerusalem artichokes a try this winter, these are also a great source of potassium!
  3. Eat more garlic!
    Garlic is a great natural antibiotic, in the sense that it greatly reinforces the immune system and helps it fight those pesky viruses.
  4. Get enough sleep
    Sleep is a great immune system booster. Lack of sleep makes us more vulnerable and more prone to catching all kinds of viruses and bacteria. So make sure you get enough sleep!
  5. Get some sun!
    I know that it can be hard to go outside in the winter but the lack of sun can mean that the brain will stop producing serotonin, which is important in regulating our mood. So chase those winter blues away by getting some sunshine! Health Tips

Start your day with a smoothie!

The temperatures may be dipping very low these days, which is why I believe we all need an extra dose of vitamins to boost up our immune system and bring some color into our day. I like to start my day with a healthy, nutritious breakfast smoothie. Smoothies are great because I can change the flavor every day to keep things interesting. You can use fresh or frozen fruit, different kinds of milk and yogurts (cow, goat, soy, almond), and a variety of sweeteners if needed like sugar, maple syrup, agave, or honey. You can even add ice (not if you use frozen fruit though), juices, or ice cream. All of these different flavors will affect the taste and texture of your smoothie so don’t hesitate to experiment to find your favorite.

Basic smoothie recipe:

  • 8 oz of your choice of yogurt
  • 1 to 1 1/2 cups fresh or frozen fruit (you can use any combination of fruit)
  • 1 cup of your choice of liquid (juice, milk, or 50/50)
  • Some ice if needed (for texture)


  1. Place all ingredients in a blender and blend until smooth

Remember to experiment and have fun! Stay warm everyone!



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