Cold and flu season has officially arrived and it’s worth eating as healthy a diet as possible to help your body fight off the bugs that tend to do the rounds in winter. Here are a few foods you may want to include in your diet for their immune system supporting properties and other health benefits.

1. Ginger
If you’re in search of a warming and healthy winter beverage, ginger tea may be just what you’re looking for. Ginger is believed to have anti-inflammatory properties and according to draxe.com, it may also help to ease nausea, promote digestion and relieve joint and muscle pain, among other health benefits. If tea’s not your thing, you can also enjoy fresh ginger in green juices or stir fries.

2. Yoghurt
Yoghurt is a fermented food and contains beneficial bacteria that is good for gut health. And your gut health has an effect on your overall health, including on your immune system, digestion and emotions. Other healthy fermented foods to try include kefir, kimchi and sauerkraut.

3. Garlic
This flavourful ingredient is the perfect addition to winter soups, stews, pastas and casseroles – and it packs a powerful punch in the nutrition department too. According to draxe.com, “The spice’s antimicrobial, antiviral and antifungal properties can help relieve the common cold as well as other infections. Garlic’s allicin in particular is believed to play an important role in this vegetable’s antimicrobial powers.”

4. Oranges
Make sure you add oranges to your shopping list this winter – along with being rich in vitamin C, which is a powerful antioxidant, they’re also a good source of fibre. So, enjoy them as a snack, include them in a warm winter salad for some zesty flavour or add them to your morning smoothie.

5. Sweet potatoes
A warming and nutritious winter comfort food, sweet potatoes can be enjoyed roasted, mashed or cut into chips and oven baked. And along with being delicious, they’re good for you too. Mayo Clinic explains: “In addition to being an excellent source of vitamins A and C, sweet potatoes are a good source of fibre, vitamin B-6 and potassium.” Definitely a reason to add a bag to your trolley on your next grocery shop!