Getting ready for fall and winter is more than just buying warm clothes for the cold weather. It also includes getting your illness fighting system ready for the cold and flu season. Most people become sick during the winter because of the cold and dry air that makes it easier for the flu to spread. While it is important to get your flu shot, your diet also plays an important role in building your immunity.

Here are seven superfoods for cold and flu that will boost your immunity:

1. Ginger
Consuming this plant works effectively to prevent flu and cold and treat symptoms such as sore throat, congestion, and inflammation. Research suggests that ginger gets its medicinal properties from compounds such as gingerosis and shagaois. This plant has been proven to have significant antibacterial properties. It works better than antibiotics against bacteria that cause strep throat. It’s also a superfood for flu and cold because of its antiviral and anti-inflammatory properties. A great way to include it in your diet is as a tea.

2. Citrus
The high concentration of vitamin C found in these fruits makes them superfoods for cold and flu as they are excellent for boosting your immunity. Ever wondered why doctors usually recommend vitamin C supplements or drinking orange juice when you are experiencing a cold or flu? People usually opt for grapefruits, oranges, limes, and other fruits in this category when they are experiencing symptoms of a cold or flu. Vitamin C is beneficial to your diet because it increases the creation of white blood cells. These cells are needed to build your body’s defense against infections. Therefore, when you eat a lot of these fruits, it helps you reduce flu and cold symptoms or prevent you from getting sick.

3. Strawberry
Like citrus fruits, strawberries are packed with vitamin C. This makes them great for boosting your immunity and making your body more resistant to flu and cold. Oranges and other popular fruits are typically the first things that come to mind when most people think about Vitamin C. However, scientists have proven that strawberries contain more vitamin C than these. A daily serving of strawberries is an effective way to boost your immunity.

4. Lemons
Consuming this yellow fruit or lemon juice helps to soothe flu and cold symptoms such as a sore throat while working to build your illness fighting defense system. As previously mentioned, lemons are fruits that contain vitamin C. This is why they are popularly used to treat flu and cold symptoms. There are various ways you can use this fruit to help fight against the flu and cold. You can even eat it like you would eat an orange or grapefruit. Another way is to create a mixture by combining the lemon juice with honey and hot water.

5. Berries
These are excellent foods to aid in the fight against flu and cold. This is because berries contain antioxidants that help to rid your body of the flu. Of all the fruits of this nature, blueberries are the most effective because they have the highest concentration of antioxidants. So, increase your consumption of berries to boost your immune system.

6. Chicken soup
Drinking chicken soup is effective in alleviating flu and cold symptoms. Yes, your grandmother was right. It has been proven that soup made with chicken has anti-inflammatory properties that work to reduce cold symptoms. Drinking this soup will also help you stay hydrated and its warmth reduces congestion.

7. Garlic
This is an excellent food for fighting flu and cold because it helps the body to fight against harmful bacteria. When you eat garlic it helps to get rid of toxins in your stomach and balances the bacteria there. You can opt for supplements with this ingredient if you’re worried about your breath.