The cold winds and snow may have you wanting to lounge by the fire, but that’s no reason to neglect healthy eating. Now’s the time to take advantage of seasonal winter superfoods that are loaded with essential vitamins to get you through the winter months. If you’re looking to boost your immunities without adding in supplements, we’ve got you covered.

Winter Season is Pear Season

There are over 10 varieties of pears growable in the U.S. and each pack a punch of essential vitamins and nutrients. Pears are loaded with vitamin C, K, copper, and potassium, in addition to being high in fiber. Vitamin K and copper are essential in bone health and producing energy. Vitamin K and copper are also aid in preventing iron deficiencies and anemia. Your body also needs fiber to help absorb other vitamins and minerals and is important for healthy blood pressure levels and a healthy heart. Try this pear crisp recipe to get a taste of this season’s pears.

No Sweeter Potato

Sweet potatoes have begun to gain in popularity once again. Maybe it’s because you can use sweet potatoes in just about every dish you can use a russet, red, or Yukon, or purple potatoes. The sweet potato is highly underrated but high fiber, beta-carotene, and vitamins A and C. Furthermore, sweet potatoes, are low on the glycemic index and aid in blood health. Whether you mash, bake, or roast them, sweet potatoes are one of the perfect root veggies for winter eating.

Bring on the Citrus

When you think summer, you might think of fresh squeezed orange juice or lively spring salads with lemon vinaigrette dressing—but then you’d be missing out on the best time to add citrus into your diet. Oranges, grapefruit, tangerine, clementine, lemon, and lime are all high in vitamin C. The citrus family aids to protect your bones, teeth, blood vessels, and skin by producing collagen. Citrus fruits also help your body recover from injury and illness. Fire up the juicer for the freshest juice you’ll ever have or add them to your favorite smoothie for a healthy breakfast. Let’s not forget orange and chicken are besties at the dinner table.

Please Pass the Garlic

Garlic isn’t only for warding off vampires. Garlic is a natural antibiotic that goes back thousands of years because of its immune boosting properties. This award winner for the best bad breath also helps fight heart disease and may help with other chronic conditions, such as colitis, and high cholesterol. High in antioxidants, B6, vitamin C, sulfhydryl amino acid, and selenium. While it’s best crushed and eaten raw, it can easily be added to your diet in a number of ways.

Go Beyond Decorating with Gourds

Ditch the Pinterest decorating boards and create some amazing dishes using winter squash and other gourds. During winter squashes are at their peak ripeness and flavor. If you’re concerned about freshness, storing winter squash couldn’t be easier. High in vitamin B6, C, A, and potassium, popular varieties include acorn, butternut, spaghetti, delicata, pumpkin, and kabocha. Winter squash is extremely versatile when it comes to cooking because you can do just about anything to it; bake, mash, stuff, roast, or use in soups, stews, and salads. What other food do you know that can do all of that?

As the temperature drops, so can your immune system. Try experimenting with different flavors and combinations to come up with recipes that will feed you and help keep you healthy all winter long.