See how clever nature can be? After a lot of raw garlic, you might want a natural breath freshener. Stock up on fresh flat-leaf parsley. This fragrant herb contains plenty of coumarin, which can support the activity of your white blood cells. A salad dressing made from crushed garlic, fresh lemon juice, and chopped fresh parsley will do you good!

Mushrooms are an interesting superfood ingredient because, like us, they synthesize vitamin D when exposed to UV light. That's why it's worth choosing wild-grown mushrooms or those grown in UV light. They are the only plant-based source of vitamin D that supports your immune system.

Check out our mushrooms!

Brightly colored bell peppers contain plenty of vitamin A, which can help restore your body's mucous membrane barrier (which is easily damaged by infections).

These small onions contain plenty of allicin, a natural antibacterial compound. Slice or chop them to get the most out of them. The good news is that shallots have a milder and sweeter taste than large onions, making them suitable for a wider range of recipes. In fact, every type of onion has anti-inflammatory properties!

Keep a few inches of fresh ginger root in your kitchen. Not only is it a natural warmer, but it also acts as a natural decongestant and soothes digestion. It is ideal for coughs, colds, and upset stomachs.

Try the ginger extract!

Fresh red and green chilies are incredibly health-boosting. They contain plenty of vitamins A and C (nutrients that strengthen the immune system) and capsaicin, which can help clear congestion and mucus.

You can introduce friendly bacteria by eating yogurt that contains them. Goat milk yogurts are particularly rich in these. Whichever you choose, your immune system will benefit from an increase in friendly bacteria.

Elderberry is full of flavonoids and can help stop viruses. Even if you do catch a cold or the flu, you may find that your body recovers much faster if you have had elderberry.

Try our elderflower drink!

These superfoods help increase your zinc levels, which can help you fight off colds and infections faster. Other zinc-rich foods include red meat, fish, chickpeas, and eggs. Alternatively, you can take a zinc tablet daily.

Next time you make yourself hot chocolate or a cup of tea, try sprinkling in some cinnamon. Cinnamon is great for your gut health and your immune system as a whole. It can reduce the ability of bacteria to multiply, and if you do end up catching a cold, it can help it pass more quickly.

You can try mixing it with raw honey, which has similar properties.

You must ensure your body has plenty of vitamin C, as this helps your body fight infections. Your body cannot store vitamin C, so you should try to incorporate foods rich in vitamin C every day. If you are not a fan of oranges, then try eating more tomatoes, peas, and peppers, take a vitamin C supplement, or drink hot lemon water.

These contain citrulline, which helps maintain heart health, and they are also rich in vitamins A, C, and B6. Their red flesh provides your body with lycopene, which helps keep your bones strong and your immune system balanced.

When choosing your "five a day," broccoli should be your favorite, as it is packed with nutrients and contains choline, which is good for your gut. Instead of boiling broccoli, try eating it raw if you can, as it is much more nutritious that way.

Keep wild salmon fillets in your freezer for an easy and delicious evening meal that supports your immune system. The pigment that gives salmon flesh its pink color is called astaxanthin, and it can help your immune cells function properly.