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Immunity Boost Meal Plans for this Winter

14 Oct 2020
Immunity Boost Meal Plans for this Winter

Your immune system is a complex process of cells, organs and tissues. It defends you against various substances called antigens like infections and diseases which are harmful and foreign to your body. The process of recognising an antigen and attacking it is called an immune response. It makes antibodies that work to shield, fight, and weaken antigens. Once your immune system comes face to face with an antigen, it will not forget it. It will recognise the antigen next time it sees it and accordingly use the right antibodies, so you do not fall ill.  However, sometimes immune systems fail to shield the germs which eventually make us sick and so we must have meal plan to boost immune system.

Immune System During Winter Season

Especially during winter seasons your immune system might get affected making it harder for your body to fight off viruses and bacteria which will eventually make you fall sick. It may happen for various reasons like reduction in Vitamin D levels in your body, lower temperatures, spending more time indoors leading viruses to spread more with people living close to each other and narrowing down of blood vessels due to breathing in cold and dry air. All these factors contribute to a poor mechanism of your immune system during the winters.

Therefore, it becomes utmost necessary for you to intervene in this process and boost your immune system especially during the winters in order to remain safe and sound. You can do that with regular exercises, adequate sleep, minimising stress and most importantly proper meal plans for winters. Believe it or not, customised meal plans for winters will contribute the most to boost your immune system naturally amongst others. Nutrition acts as a magic potion that ensures your immune system performs at an optimum level to give you an overall protection during the winter months.

Food to Include During Winters to Boost Immunity

During the winter season your immune system tends to take a downfall and hence your body invites in common cold and viruses. But you can keep these flu, viruses, and seasonal allergies at bay by consuming a balanced and healthy diet and making optimum use of available seasonal fruits and vegetables.

The first step towards a healthy diet during this winter is to know what to eat and what not to boost your immune system. Here is the list of some immunity boosting foods you to include in your winter meal plan.

Oily Fish

Oily fish like salmon, sardines, herring, anchovies are Omega-3 rich foods which have properties to protect our lungs. Your lungs are the most vulnerable parts of your body during winter as they are the easy targets for cold, flu and respiratory infections.  These foods increase airflow and protect your lungs.


Mushrooms have antiviral and antibacterial properties which can fight infections. In addition to protein, vitamins C and D, and iron, they also contain essential nutrients like potassium copper, phosphorus and selenium which is an antioxidant.

Citrus Fruits

Citrus fruits like grapes, oranges, lemons and tangerines are the great addition to your winter immunity diet plan. They are known for their excellent source of vitamin C which will help to boost your immune system and fight cold, flu and seasonal ailments. They are also a great source of fiber and help cut down some calories.

Ginger and Garlic

Ginger and garlic have valuable immune boosting qualities and are the two natural remedies for cold and flu. They strengthen the immune system and prevent seasonal infections. They destroy toxins from your body, promote digestion and help your entire body to function at its best. Also, not to forget they add a delicious flavor to many dishes.

Green Vegetables

These vegetables are the best source for fiber. They not only contain vitamins but also minerals, iron, and calcium. They increase your metabolism, boost bone strength, improve eye health and brain function, and are also know for prevention of cancer.


Carrots are nutritious and contain all the vital vitamins such as A, B, B2, C, D, E and K. It helps in prevention of cancer and diabetes. If you are looking to shed some fat, then including carrots in your diet will help you in the long run.

Food to Exclude During Winters

Now that you know the immune boosting foods for winter, it is also equally important for you to know what to exclude in your meal prep. So, here goes the list.

·       baked goods

·       asparagus

·       white flour

·       spicy food

·       sugary food

These foods contain an adequate amount of saturated fats and the sad part is winter makes its process of digestion way too slow resulting in fats in your body; they are also deprived of fibers which result in blockage in the large intestine.

Meal Plan Delivery Services

When you have your meal plan ready, there comes the legwork. Your goal is to prepare fresh and healthy food. You have to go shopping, have the right amount of ingredients to ensure an accurate and specific ratio of good carbohydrates, fats, protein, calories, and fiber. This will consume a lot of your time and may give you unnecessary stress. But you keep your worries at bay. Here comes the role of meal delivery services! It makes the process of meal prep way too easy and painless for you. Meal plan delivery services provide healthy food according to your preferences and carefully craft amazing recipes based on your body requirements. So, what are you waiting for? Do not miss out on a healthy meal because of your busy schedule. Get started! In addition to all of the above-mentioned reasons why people prefer to use meal plans for pregnancy, There are numerous other ways in which immunity can be boosted in winters through meal plans. Reuben’s Meal Plans have made constant efforts for bringing the healthiest and the best meal plans for you. We also endeavor to provide you great standards. Every week, thousands of meals are being produced and delivered all over Ireland. The use of Reuben’s Meal Plans for boosting your immunity can be really beneficial for you too.

Read More about Meal Prep Belfast

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