How to boost your immunity to avoid catching a seasonal cold

Whether you caught it at the office or just woke up with it, having a cold is never pleasant. While it can be traced back to numerous things, such as seasonal and weather changes or poor ventilation, it's also common to catch a cold from physical contact with someone else who's infected. Though colds aren't always completely avoidable, there are numerous steps you can take to help strengthen your immune system and we've rounded them up for you below!


Naturally, numerous places collect bacteria all day long. Whether you're commuting on the subway or pressing an elevator button, you may not be thinking about the germs that are collecting onto your hands. Even a simple handshake may not seem like a big deal, but it transfers a whole lot of bacteria. Make sure you give your hands a proper wash at least a few times a day, especially if you're continuously moving throughout public areas. 


To avoid getting sick, there are many foods, vitamins and minerals that you should incorporate into your daily diet. For example:

  • Vitamin C, A, E, D, B6
  • Folate
  • Zinc
  • Selenium
  • Garlic
  • Ferments
  • Shiitake

When it comes to ensuring you have a good amount of each vitamin in your diet, fruits and vegetables are your best bet. For example, organic berries are a great source of vitamin C. On the other hand, bright coloured veggies such as carrots and bell peppers are high in vitamin A and C. When it comes to your greens, spinach is high in vitamin A, C, E and folate! Whether you have it cooked or raw, there are many benefits to including 2 servings of greens in your diet. 

If you're looking for something high in zinc and vitamin E, pumpkin seeds are a tasty snack but also have those benefits! Legumes, like chickpeas and lentils, are also high in zinc and vitamin B6.