Winter’s 14 Best Immunity-Boosting Vegetables

9. Onions: Layers of Immunity

Onions are a staple in many cuisines and offer a range of health benefits. They are rich in quercetin, an antioxidant that helps reduce inflammation and support immune function. Onions also contain sulfur compounds that have antimicrobial properties, helping to ward off infections. Additionally, onions provide vitamin C, which supports the production of white blood cells. Onions can be enjoyed raw in salads, caramelized as a topping, or cooked in soups and stews. Their natural sweetness and savory flavor make them a versatile ingredient that can enhance the taste and nutrition of your winter dishes.

10. Spinach: The Iron-Rich Green

Spinach is a leafy green that is packed with nutrients essential for immune health. Rich in vitamin C, beta-carotene, and iron, spinach supports the production of white blood cells and helps maintain healthy skin and mucous membranes. Additionally, spinach contains flavonoids, antioxidants that reduce inflammation and protect against free radical damage. Spinach can be enjoyed raw in salads, sautéed as a side dish, or blended into smoothies. Its mild flavor and tender texture make it a versatile ingredient that can be easily incorporated into a variety of dishes, providing both nutrition and satisfaction.