With this crazy weather... cold in the morning and super hot during the day, you really need an immune system boost. There's nothing like being prepared and starting now to feel strong for the winter that's just around the corner.

What to eat more of - seasonal fruits and vegetables:

• Pumpkin, sweet potato, and carrot — rich in beta-carotene (pro-vitamin A) — help protect the respiratory mucous membranes, the first barrier against viruses and bacteria.

• Cabbage, kale, and broccoli — natural sources of vitamin C, essential for increasing white blood cell production and speeding up recovery from colds.

• Mushrooms contain beta-glucans that modulate the immune system and minerals such as selenium.

• Nuts and seeds — rich in zinc and magnesium, essential for the immune response and for maintaining stable energy levels.

• Apples and pears — antioxidants and fiber that protect cells and maintain a balanced gut flora (essential for 70% of immunity).

What to avoid:

• Refined sugar — reduces the efficiency of white blood cells for hours after ingestion.

• Excessive dairy consumption can increase mucus and inflammation, making breathing difficult.

• Ultra-processed foods —poor in nutrients, they overload the body instead of strengthening it.

Supplements that support this phase

• Immunity Drops
  With elderberry, echinacea, shiitake, and nettle , this synergy strengthens the immune system, protects the airways, and helps prevent seasonal infections.

• Immunity Infusion
  An herbal blend of rosehip (natural vitamin C), echinacea, nettle, and peppermint , which boosts the immune system while soothing and warming on cold days.

• Soluble Immunity Drink
  A blend of turmeric, ginger, cinnamon, and cardamom with adaptogens such as ashwagandha and mucuna . It calms the nervous system, supports hormonal balance, and reduces inflammation—key factors in maintaining a strong immune system.