Having a strong immune system is essential for maintaining good health and preventing illnesses. Fortunately, there are many foods that can help boost your body’s defenses and keep you healthy.

Here are 30 foods that you should consider adding to your diet:.

Fruits

1. Citrus fruits: Oranges, lemons, grapefruits, and other citrus fruits are rich in vitamin C, which is vital for a healthy immune system. Eating these fruits regularly can help prevent and fight infections.

2. Apples: Apples are a good source of antioxidants, which can help protect your immune cells from damage and reduce your risk of chronic diseases.

3. Berries: Berries such as strawberries, blueberries, and raspberries are packed with vitamin C, antioxidants, and other nutrients that can boost your immune system.

4. Kiwi: Kiwi is another excellent source of vitamin C, which helps protect your body against infections and disease.

Vegetables

5. Spinach: Spinach is full of nutrients like vitamin C and antioxidants that can fortify your immune system.

6. Broccoli: Broccoli is a great source of vitamins A, C, and E, which can help boost your immune system and fight off harmful viruses and bacteria.

7. Garlic: Garlic has immune-boosting properties that can help combat illnesses and reduce the severity of symptoms.

8. Ginger: Ginger has anti-inflammatory and immune-boosting properties that can help ward off illnesses and improve overall health.

9. Carrots: Carrots are a good source of beta-carotene, which can help maintain a healthy immune system.

Proteins

10. Almonds: Almonds are a great source of protein, healthy fats, and antioxidants, which can all help strengthen your immune system.

11. Yogurt: Yogurt contains probiotics, which are beneficial bacteria that can help improve your gut health and boost your immune system.

12. Shellfish: Shellfish like oysters and crab are rich in zinc, which is an essential nutrient for a healthy immune system.

13. Turkey: Turkey is a good source of vitamin B6, which can boost your immune system and help prevent infections.

14. Tuna: Tuna is rich in omega-3 fatty acids, which can help reduce inflammation and enhance immune function.

Grains and Legumes

15. Oats: Oats are a good source of beta-glucans, a type of fiber that can improve your immune system’s response to infections.

16. Brown rice: Brown rice is a complex carbohydrate that can help support the growth of healthy gut bacteria and improve immune function.

17. Lentils: Lentils are a good source of protein, iron, and other nutrients that can help boost your immune system.

18. Chickpeas: Chickpeas are another good source of protein, fiber, and vitamins that can help strengthen your immune system.

Beverages

19. Green tea: Green tea contains antioxidants that can help protect immune cells from damage and improve your overall health.

20. Elderberry tea: Elderberry tea is rich in antioxidants and other nutrients that can boost your immune system and help prevent illnesses.

21. Kefir: Kefir is a fermented drink that contains probiotics and other beneficial nutrients that can enhance immune function and improve gut health.

22. Orange juice: Orange juice is a great source of vitamin C, which can help support your immune system and keep you healthy.

Spices and Herbs

23. Turmeric: Turmeric contains curcumin, a compound with powerful anti-inflammatory and immune-boosting properties.

24. Cumin: Cumin is a rich source of antioxidants and other nutrients that can help protect your immune cells and improve overall health.

25. Cinnamon: Cinnamon has antibacterial and anti-inflammatory properties that can help support your immune system and prevent infections.

26. Rosemary: Rosemary has antioxidant and anti-inflammatory properties that can help improve your immune system and enhance overall health.

Other Foods

27. Dark chocolate: Dark chocolate contains flavonoids, which are beneficial compounds that can improve immune function and reduce inflammation.

28. Honey: Honey has antibacterial and anti-inflammatory properties that can help enhance your immune system and prevent infections.

29. Sauerkraut: Sauerkraut is a type of fermented cabbage that contains probiotics and other beneficial nutrients that can improve immune function and promote gut health.

30. Beef liver: Beef liver contains high levels of vitamin A, which is essential for a healthy immune system and overall health.