If you’re looking to strengthen your immune system, making healthy food choices is a great place to start. We spoke with nutritionist Efstathia Papada to get her top recommendations for foods that can help boost immunity and keep you healthy.

1. Garlic

Garlic has been used for centuries for its medicinal properties. It contains a compound called allicin, which has been shown to have antibacterial, antiviral, and antifungal properties.

Eating garlic may help reduce the risk of certain infections and illnesses.

2. Citrus Fruits

Many citrus fruits, including oranges, grapefruits, and lemons, are rich in Vitamin C. Vitamin C is known to help support the immune system by stimulating the production and function of white blood cells, which help fight off infections and diseases.

3. Ginger

Ginger has anti-inflammatory and antioxidant properties, which can help to boost immunity. It has been used for centuries to help treat colds and flu, and can also be helpful in reducing inflammation in the body.

4. Green Tea

Green tea is packed with antioxidants and has been shown to have immune-boosting properties. These antioxidants can help to protect cells from damage and support overall health.

5. Leafy Greens

Leafy greens, including spinach, kale, and collard greens, are rich in Vitamin C and other vitamins and minerals that help support the immune system. They are also a great source of fiber, which is important for overall health.

6. Turmeric

Turmeric contains a powerful compound called curcumin, which has anti-inflammatory and antibacterial properties. This can help to boost immunity and reduce the risk of certain infections and diseases.

7. Berries

Berries, including strawberries, blueberries, and raspberries, are rich in antioxidants and other nutrients that can help support overall health and boost immunity.

They are also a great source of fiber, which is important for maintaining a healthy gut.

8. Nuts

Nuts, including almonds, walnuts, and cashews, are rich in healthy fats, vitamins, and minerals. They can help to support overall health and boost immunity by providing essential nutrients that the body needs to function properly.

9. Yogurt

Yogurt is a great source of probiotics, which are beneficial bacteria that can help support a healthy gut and boost immunity. Eating yogurt regularly can help to improve digestion, reduce inflammation, and support overall health.

10. Oily Fish

Oily fish, including salmon, tuna, and sardines, are rich in Omega-3 fatty acids, which can help to reduce inflammation and boost immunity.

These fatty acids have been shown to have a wide range of health benefits, including supporting heart health and brain function.

Final Thoughts

Making healthy food choices is an important part of maintaining a strong immune system and overall health.

By incorporating these top foods into your diet, you can help to boost immunity, reduce the risk of certain infections and illnesses, and support overall wellness.