Having a robust immune system is critical to ensure your body is equipped to fight off infections and illnesses. While a healthy immune system is essential year-round, it’s even more crucial during cold and flu season.

While healthy habits like getting enough rest and practicing good hygiene are vital, a diet rich in certain foods can also do wonders for your immune health. Here are seven foods that can supercharge your immune system:.

1. Citrus Fruits

Citrus fruits like oranges, lemons, limes, and grapefruits are excellent sources of Vitamin C. Vitamin C is known to boost the production of white blood cells, which helps to fight off infections and diseases.

Studies have shown that consuming Vitamin C regularly can reduce the duration and severity of colds. If you find it challenging to consume citrus fruits alone, consider adding them to a smoothie, or simply make a salad of mixed fruit.

2. Yogurt

Yogurt is an excellent source of probiotics, which are healthy bacteria that help to keep your gut healthy. Having a healthy gut is essential to maintaining a healthy immune system because about 70% of your immune system lives in your gut.

When your gut is healthy, it’s more equipped to fend off harmful bacteria and viruses. Just be sure to opt for plain yogurt, as flavored varieties often have added sugars, which can be detrimental to your health.

3. Blueberries

Blueberries are a rich source of antioxidants, which are compounds that protect your cells from damage. Blueberries have one of the highest antioxidant levels of any food, making them a superfood for your immune system.

Antioxidants boost the immune system by reducing inflammation and oxidative stress in the body. Additionally, the high levels of Vitamin C in blueberries further boost the immune system by increasing white blood cell production.

4. Turmeric

Turmeric is a spice that’s commonly used in Indian cuisine. It contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties.

The anti-inflammatory properties of turmeric can help to keep your immune system healthy by reducing inflammation in your body and strengthening your immunity. Turmeric can be added to smoothies, soups, and curries, or can be taken in supplement form.

5. Leafy Greens

Leafy greens like spinach, kale, and broccoli are rich in essential vitamins and minerals that are critical for immune health, such as Vitamins A and C.

Vitamin A helps to regulate the immune system, while Vitamin C helps to boost the production of white blood cells. Additionally, leafy greens contain high levels of fiber, which helps to keep your gut healthy and your immune system strong.

6. Garlic

Garlic has been used for centuries as a natural remedy for infections and illnesses. It has potent antibacterial and antiviral properties that help to fight off harmful bacteria and viruses.

Garlic also contains a compound called alliin, which turns into allicin when it’s crushed or chopped. Allicin is what gives garlic its immune-boosting properties. Garlic can be added to many dishes, or you can take it in supplement form.

7. Almonds

Almonds are a rich source of Vitamin E, which is an antioxidant that helps to protect your cells from damage.

Vitamin E also helps to boost your immune system by stimulating the production of natural killer cells, which help to fight off harmful viruses and bacteria. Almonds are a nutritious and healthy snack that can be enjoyed on their own or added to salads, smoothies, and other dishes.

Incorporating these seven foods into your diet can help to strengthen your immune system and keep you healthy and illness-free.

Remember to always practice good hygiene habits, like washing your hands regularly and avoiding close contact with sick individuals, to reduce your chances of getting sick.