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Foods to Strengthen the Immune System: Strengthen Your Defenses In The Flu/COVID Season

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The arrival of the flu and COVID season reminds us of the importance of keeping our immune system in optimal condition. One of the most effective ways to do this is through our diet. This article will explore a list of foods rich in vitamins and minerals that can help you strengthen your natural defenses.

 Get ready to keep the viruses and bacteria that lurk in this season at bay!

Citrus: Allies Loaded With Vitamin C

Citrus is a category of fruit that stands out for its high content of vitamin C, an essential nutrient to strengthen the immune system. Vitamin C is known for stimulating the production of white blood cells, which fight infections in the body. In addition, it acts as an antioxidant that protects cells from damage caused by free radicals.

  • Oranges: Oranges are the best-known citrus fruits and an exceptional vitamin C source. In addition, they are full of fiber, which contributes to healthy digestion.
  • Lemons: Lemons are versatile and can be used to brew lemon tea or add flavor to your favorite dishes. They are also rich in vitamin C and have alkalizing properties for the body.
  • Tangerines: Tangerines are little gems packed with flavor and nutrients. They are an excellent source of vitamin C and antioxidants such as beta-carotene.


Garlic: Powerful Natural Antibacterial

Garlic is a powerful culinary ingredient and a natural antibacterial used for centuries for its healing properties. It contains compounds like allicin, which have antimicrobial and anti-inflammatory properties.

Ways to Incorporate Garlic into Your Food


  • Add fresh garlic to your stews and soups: Chopping or crushing fresh garlic and adding it to your slow cookers is a delicious way to incorporate its benefits into your diet.
  • Prepare a garlic paste: Mix minced garlic with olive oil to create a garlic paste that you can use as a salad dressing or to flavor your favorite dishes.
  • Consume raw garlic: If you can tolerate its strong flavor, chewing a raw garlic clove daily effectively takes advantage of its antibacterial properties. In addition, it is known that swallowing raw garlic has essential benefits in regulating food heart tension.

Ginger: Natural Anti-inflammatory

Ginger is a root that has long been prized for its anti-inflammatory properties and ability to soothe irritation in the throat and sinuses. It contains bioactive compounds such as gingerol, which benefit the immune system.


Creative Ways to Use Ginger

  • Brew Ginger Tea: Boiling fresh ginger slices in hot water and adding honey and lemon creates a comforting tea that relieves congestion and strengthens the immune system.
  • Add grated ginger to your smoothies or juices: Fresh ginger adds a spicy and healthy kick to your morning drinks.
  • Use it as a seasoning in stir-fry dishes: Adding fresh ginger to your vegetable or meat stir-fries enhances the flavor and provides health benefits.


Probiotic Yogurt: Gut Health Boosters

Probiotic yogurt is an excellent source of healthy bacteria that support gut health. A healthy digestive system is critical to a robust immune system, as much of the immune function is in the GI tract.

How to Choose the Best Probiotic Yogurt?

  • Look for plain yogurt with no added sugars: For maximum benefits, choose yogurt with no added flavors or sugars, as these can counteract the positive effects of probiotic bacteria.
  • Ensure the package lists active probiotic strains' presence: Check the yogurt label to ensure it contains live probiotic strains, such as Lactobacillus and Bifidobacterium.
  • Try Greek yogurt or kefir for variety: Besides traditional yogurt, Greek yogurt and kefir are great probiotic options that diversify your beneficial bacteria intake.


The foods we mention here, such as citrus fruits, garlic, ginger, and probiotic yogurt, are excellent allies to keep your defenses at their peak. Incorporate these foods into your daily diet and give your body the best chance to stay healthy and resist the threats that lurk this season.

Your immune system will thank you and help you face these challenges more confidently. If you want to discover the best holistic products to help you lift your defenses, visit our online store and walk through our Spa!

Take care of your health from the inside out!

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