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Immune-Boosting Foods For Winter 2023

    Winter brings cool weather and the height of cold and flu season. So this year, as you reach for your trusted Wellements cold and cough products, consider these natural ways to support a healthy immune system and reduce cold symptoms. 

    Winter Root-Vegetables

    Carrots are an excellent example of how root vegetables can be healthy. They are loaded with vitamins, minerals, and fiber that help support your immune system. Take a look at the healthy-supporting qualities of these favorite root vegetables:

    • Carrots contain the antioxidant beta-carotene and vitamins A and K, all of which have proven health benefits.  
    • Turnips are high in vitamin C, fiber, and manganese and can replace potatoes in most recipes. 
    • Under fennel’s licorice taste lies an immune-boosting dose of vitamin C and anethole, a compound linked to reduced bacteria growth in lab studies.  
    • Sweet potatoes are versatile and nutritious, with high levels of fiber, vitamins A and C, manganese, and antioxidants. 

    Hearty & Healthy Soups

    Warm and comforting, soups are an excellent vehicle for immune-supporting foods. For example, adding some ginger, turmeric, garlic, or onions to homemade versions of this winter favorite can help boost its beneficial properties. 

    Soothing Hot Tea

    Tea is a great winter drink because it hydrates and warms you. Plus, herbal teas are generally safe for the whole family. If you choose your teas carefully, you may also notice new signs of a healthy immune system developing. 

    Ginger tea is a great choice for its antioxidant and anti-inflammatory properties. Green tea is another excellent winter drink. It is significantly lower in caffeine than black tea and contains antioxidants like epigallocatechin gallate that support a healthy immune system. 

    Tangy Cranberries

    Cranberries are a perfect cool-weather fruit thanks to their late fall harvest time and excellent storage properties. They add a tangy punch to muffins, salads, and grains while bringing a hefty dose of antioxidants to your plate. Plus, cranberries contain a substance that has been linked to reduced flu infections in scientific studies. 

    Freshly Fermented Foods

    New research indicates that a large portion of the immune response originates in the gut. Fermented foods, including kimchi, yogurt, and kefir, provide probiotics to help populate your gut with various healthy bacteria. Adding whole grains and other high-fiber foods can increase the effects and support overall health. 


    There has been renewed interest in elderberries as a health food in recent years, and for good reasons. They have been used for centuries to calm symptoms of the flu, the common cold, and other ailments. They may also help support immune function. Because elderberries must be cooked before being consumed to be safe, it’s a good idea to use them already prepared, such as in this Elderberry Immune Syrup

    Many foods can help keep your family healthy by adding antioxidants, vitamins, and other substances that support immune function. With its increased rates of colds and other viruses, winter is the perfect time to try out a few new favorites like kefir, elderberries, and hearty vegetable soups. However, when colds strike, look for natural and safe products to help relieve symptoms. 


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