Our immune system is what protects us from various diseases, infections, and illnesses. It’s essential to keep it strong and healthy to avoid common colds and other ailments. One way to do it is by including immune-boosting foods into our diet.

These foods contain nutrients that help our immune system stay on top of its game. Here are the top nine immune-boosting foods:.

1. Citrus Fruits

Citrus fruits like oranges, lemons, limes, and grapefruits are high in vitamin C. Vitamin C is an antioxidant that helps fight harmful pathogens and boosts the production of white blood cells. White blood cells are responsible for fighting infections.

A deficiency in vitamin C can increase the risk of infections.

2. Garlic

Garlic is not just for adding flavor to your dishes. It has immune-boosting properties that can help prevent and reduce the severity of illnesses like a common cold and flu.

Garlic contains sulfur compounds that help activate immune cells and improve their functions.

3. Ginger

Ginger has been used for centuries for its medicinal properties. It contains gingerol, a compound that has anti-inflammatory and antioxidant properties.

Ginger has been shown to reduce inflammation and improve immune function by inhibiting inflammatory responses in the body.

4. Spinach

Spinach is rich in vitamin C, vitamin E, and beta-carotene, antioxidants that help protect the body from harmful pathogens. It also contains folate, which helps the body produce new cells and repair DNA.

Spinach is also rich in iron, which is essential for the production of red blood cells.

5. Almonds

Almonds are a great source of vitamin E, an antioxidant that helps protect the body from harmful pathogens. Vitamin E also helps boost the immune system by stimulating the production of natural killer cells that destroy viruses and cancer cells.

Almonds also contain healthy fats that can help lower cholesterol levels.

6. Yogurt

Yogurt is a probiotic food that contains live and active cultures of beneficial bacteria. These bacteria help maintain a healthy gut environment, which is essential for a strong immune system.

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Yogurt also contains vitamin D, which helps regulate the immune system and fight off harmful pathogens.

7. Turmeric

Turmeric is a spice that has been used in traditional medicine for centuries. It contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Turmeric has been shown to improve immune function by reducing inflammation in the body.

8. Berries

Berries like strawberries, blueberries, and raspberries are rich in antioxidants like vitamin C and polyphenols. These antioxidants help protect the body from harmful pathogens and reduce inflammation.

Berries are also rich in fiber, which helps maintain a healthy gut environment.

9. Shellfish

Shellfish like oysters, clams, and crab are excellent sources of zinc, a mineral that helps boost the immune system. Zinc is essential for the development and function of immune cells. A deficiency in zinc can increase the risk of infections.

3 Foods to Stay Away From

While some foods can help boost the immune system, others can weaken it. Here are three foods to stay away from:.

1. Processed Foods

Processed foods like fast food, frozen meals, and snacks are usually high in sugar, salt, and unhealthy fats. These foods can contribute to inflammation and increase the risk of chronic diseases like obesity, diabetes, and heart disease.

They can also weaken the immune system by inhibiting the function of immune cells.

2. Sugary Drinks

Sugary drinks like soda, energy drinks, and fruit juice can contribute to inflammation and increase the risk of chronic diseases. They can also weaken the immune system by reducing the activity of immune cells.

Water is the best beverage for maintaining a healthy immune system.

3. Alcohol

Alcohol can weaken the immune system by reducing the activity of immune cells. It can also contribute to inflammation and increase the risk of chronic diseases like liver disease, cancer, and heart disease.

Enjoying alcohol in moderation is key to maintaining a healthy immune system.