The flu and common cold caused by viral infections can be quite debilitating. Often, it is not possible to avoid contact with the virus, but we can protect ourselves from falling sick by bolstering our immunity.

A strong immune system can prevent viral infections and can also help to fight off the virus if you do happen to fall ill.

A healthy and balanced diet is crucial to boost your immunity. Certain foods are particularly beneficial because they are rich in vitamins, minerals, antioxidants, and other nutrients that are essential for good health.

Here are the top 10 immunity-boosting foods to ward off flu and colds:.

1. Citrus fruits

Citrus fruits such as oranges, grapefruits, lemons, and limes are rich in vitamin C, which is a powerful antioxidant that supports the immune system.

Vitamin C can help to increase the production of white blood cells, which are key to fighting infections. Eating a variety of citrus fruits can give you a variety of antioxidants to improve your immune system even further.

2. Broccoli

Broccoli is a cruciferous vegetable that is loaded with vitamins A, C, and E, as well as antioxidants and fiber.

These nutrients help to enhance the immune system by protecting the body from harmful pathogens and promoting the production of immune cells. Steam or saute broccoli to retain its nutrients and enjoy its earthy flavor.

3. Spinach

Spinach is a leafy green that is packed with vitamins and minerals. It contains antioxidants such as beta-carotene and vitamin C that help to support the immune system. It is also an excellent source of folate, which helps to generate new immune cells.

You can eat spinach raw in salads or saute it to add to pasta dishes or other meals.

4. Almonds

Almonds are a great source of vitamin E, which is a crucial antioxidant that helps to combat infections. Vitamin E helps to regulate and maintain the immune system, and it is also important for the health of the skin and mucous membranes.

You can snack on almonds, add them to your breakfast cereal or incorporate them into a homemade trail mix.

5. Yogurt

Yogurt is a good source of probiotics, which are live bacteria that are good for your gut. Probiotics help to improve gut health, which in turn supports the immune system. A healthy gut can also help to prevent respiratory infections.

Choose plain, unsweetened yogurt and add fresh fruit for sweetness or use it in smoothies.

6. Green tea

Green tea is an excellent source of antioxidants called catechins, which have been shown to improve the immune system.

Green tea also contains a compound called epigallocatechin gallate (EGCG), which has antiviral properties and can help to prevent viral infections. Drink green tea as is or add honey and lemon for added flavoring.

7. Ginger

Ginger is a root that has been used for its medicinal properties for centuries. It contains compounds that have anti-inflammatory and antibacterial properties, which can boost the immune system and help to fight off infections.

You can make ginger tea by slicing fresh ginger into boiling water or add it to stir fry dishes for a flavorful boost.

8. Oily fish

Oily fish such as salmon and mackerel are rich in omega-3 fatty acids, which are essential for good health. Omega-3 fatty acids have anti-inflammatory properties that can improve the immune system and help prevent infections.

The best way to add this to your diet is to eat oily fish at least twice a week. If you don’t like fish, try taking a fish oil supplement.

9. Garlic

Garlic has been used in traditional medicine for centuries because of its medicinal properties. It contains compounds that have antibacterial and antiviral properties, which can help to prevent viral infections.

Garlic can be added to dishes for flavor or taken as a supplement to supplement your meal. However, please note that garlic may not be good for everyone, especially those taking medication. Consult with your doctor if you’re unsure.

10. Turmeric

Turmeric is a spice that has potent anti-inflammatory and antiviral properties. It contains a compound called curcumin, which can help to boost the immune system and improve overall health.

Turmeric can be added to curries, soups, and stir-fry dishes or taken as a supplement.

The foods listed above are some of the best things you can eat to boost your immunity. However, it’s important to note that no single food can guarantee you protection from infections.

You should aim to consume a healthy and balanced diet rich in a variety of nutrients and vitamins to keep your immune system functioning optimally.