By Hinda Lahmar

During spring, the weather gets tricky, and it is difficult to cover ourselves properly. With its large temperature difference between day and night, it’s easy to get sick and end up dealing with annoying symptoms such as runny nose, coughing, and sneezing, but also dry and itchy skin. When this happens, it can mean that your immune system is getting weaker, which makes it easier for your body to get sick. Improving immunity can be a way to reduce those symptoms. 

Strengthening immunity is not as complicated as it sounds, by changing a few things in your routine and incorporating the right ingredients into your diet, you will be able to say goodbye to those annoying symptoms and enjoy your spring the way you should.

The first step for better health is to incorporate food in your diet that is rich in the nutrients your body needs to be healthy.

Citrus fruits:

You can start by adding citrus fruits to your diet. With their main component being vitamin C, citrus fruits will give your body what it needs to strengthen your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Most citrus fruits are high in vitamin C. You can then choose from a wide range of food to add vitamin C to your diet. It can be grapefruit, oranges, clementines, tangerines, lemons, or limes.


Because your body doesn’t produce Vitamin C, it is good for your health to consume it daily. According to the dietician Katherine Zeratsky, a woman should consume around 75mg of Vitamin C and a man should consume 90mg (Katherine Zeratsky).


Broccoli is a vegetable packed with vitamins A, E, and C, fibers, and many antioxidants to help you prevent colds and flu. To keep most of its nutrients when cooking, it is better to steam it rather than pan-fry it or boil it as this cooking technique might destroy some of the benefits this vegetable has.


Ginger has also been used for decades in so many ways to boost the immune system. Packed with gingerol, ginger is a very good food to decrease inflammation, reduce sore throat and prevent inflammatory illnesses.

Variety is key when it comes to proper nutrition. Eating just one of these foods won’t be enough to fight infections. Your body needs a mix of different vitamins and nutrients to be strong. Pay attention, however, to the vitamin and nutrient intake. They might be good for your health but overconsumption can have a negative impact on your body (Healthline)