More and more health experts agree that there are natural and effective ways to treat a cold without over-medicating or over-spending. And many of the ingredients we need for these tried and true home remedies are already living in our pantries. We have created an Immune Boosting Meals Cookbook with meals that include the following ingredients, which have proven benefits to your immune system, and can help your body fight or prevent the common cold.

Keep reading to learn more about some of the foods that can help keep your immune system strong to fight of germs!

Vitamin C is an antioxidant and serves to boost your immune system by quenching damaging free radicals. Consumption is essential for good health as the body does not produce or store it. 

Fermented foods like kefir, kimchi, sauerkraut and yogourt are all high in probiotics, which are known for their immune-boosting benefits (among many others). Swap an apple a day for some kimchi a day, and you may just go cold-free this year!

Garlic has been shown to have immune-boosting qualities — but there’s a catch: you need to eat it raw to reap the (health) benefits. While many of us love a bit of cooked garlic to flavour our meals, raw garlic can be a bit of an acquired taste. Try sneaking some crushed (raw) garlic into your guacamole, a chunky salad or a savoury sandwich.

Oats are yet another immune-booster, thanks to the fact that it contains beta glucans. Luckily, many of us crave a steaming bowl of porridge during the colder months (and it’s easier on our taste buds than raw garlic). Plus, you can add a dollop of probiotic-rich yogurt and sweeten it with honey for added health benefits… and flavor!