As concern over viral infections grows, many are turning to the idea of an anti-viral diet to help boost their immune system and ward off illness.

While no diet can guarantee complete immunity, following a nutritious and balanced diet can certainly help support your body’s defenses. Here are seven key components of an effective anti-viral diet:.

1. Include Plenty of Fruits and Vegetables

Fruits and vegetables are high in essential vitamins, minerals, and other vital nutrients that are key to keeping your immune system strong.

In particular, foods rich in vitamin C (like citrus fruits, bell peppers, and kiwi) and vitamin A (such as sweet potatoes, carrots, and spinach) are especially beneficial in boosting immune function. Consider incorporating a variety of colorful fruits and vegetables into your meals each day.

2. Focus on Lean Protein

Protein is essential for building and repairing cells in the body, including those involved in immune function. Choose lean sources of protein like chicken, fish, beans, and lentils.

Avoid processed meats and fatty cuts of beef, which can be high in saturated fat and raise inflammation levels in the body.

3. Load Up on Whole Grains

Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber, vitamins, and minerals.

They’re also low on the glycemic index, which means they help regulate blood sugar levels and prevent spikes that can lead to inflammation in the body. Seek out whole grain options whenever possible, and avoid refined grains like white bread and pasta.

4. Don’t Forget about Healthy Fats

While it might seem counterintuitive, including healthy fats in your diet is essential for immune function. Omega-3 fatty acids (found in fatty fish like salmon and tuna) can help reduce inflammation in the body and boost immunity.

Nuts, seeds, and avocados are also excellent sources of healthy fats.

5. Cut Back on Added Sugars

Sugar can weaken the immune system by reducing white blood cell function and heightening inflammation in the body. Many packaged and processed foods are high in added sugars, so read labels carefully and opt for whole foods when possible.

Natural sweeteners like honey and maple syrup are fine in moderation, but still best consumed in small amounts.

6. Stay Hydrated

Drinking plenty of water is crucial for keeping your body functioning properly. Water helps flush out toxins from the body and promotes healthy cells and tissues.

Aim for at least eight glasses of water per day, and consider incorporating other hydrating beverages like herbal tea and low-sugar electrolyte drinks.

7. Boost Your Intake of Immune-Supporting Herbs and Spices

Many herbs and spices are known for their immune-boosting properties. Garlic, ginger, turmeric, and cinnamon are just a few examples. Try including these herbs and spices in your cooking more frequently to add flavor and health benefits to your meals.