Immunity Boosters

If you're looking for ways to prevent colds, flu, and other infections, your first step should be a visit to your local grocery store. 
Plan your meals to include these 17 powerful immune system boosters.

Watermelon
It's not only refreshing.
When it's ripe, it's also got plenty of an antioxidant called glutathione.  It strengthens the immune system so it can fight infection.​

Sweet potato
Sweet potatoes have beta-carotene. 
In your body that turns into vitamin A, which destroys the damaging free radicals. 
This helps boost the immune system and may even improve the aging process.

Citrus fruits
Most people turn straight to vitamin C after they’ve caught a cold. 
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. 
Almost all citrus fruits are high in vitamin C. 
It's easy to add a squeeze of this vitamin to any meal and it will boost your immune system.

Broccoli
Broccoli is supercharged with vitamins and minerals. 
Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

Button mushroom
Button mushrooms are rich in the mineral selenium and the B vitamins riboflavin and niacin. 
If you're low on selenium, you may be more likely to get a more severe flu. 
Riboflavin and niacin play a role in a healthy immune system.

Papaya
Papaya is another fruit loaded with vitamin C. 
Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. 
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

Low fat yogurt
Yogurts stimulate your immune system to help fight diseases. 
Yogurt can also be a great source of vitamin D.
Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Tea
Both green and black teas are packed with flavonoids, a type of antioxidant.  
These antioxidants seek out cell-damaging free radicals and destroy them.

Garlic
Garlic is found in almost every cuisine in the world. 
It adds a little zing to food and it’s a must-have for your health. 
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. 
Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi.

Turmeric
Turmeric is a powerful herb with over 300 nutrients including beta-carotene, ascorbic acid (vitamin C), calcium, flavonoids, fiber, iron, niacin, potassium, zinc among others. 
But the active compound which has caught the attention of scientists, supplement industries and food technologists is curcumin for its anti-inflammatory and anti-bacterial properties.

Spinach
Spinach is rich in vitamin C, and it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Pomegranate juice
Pomegranate juice can prevent illness and fight off infection. 
Pomegranates have also been shown to be antibacterial and antiviral in lab tests. 
They are being studied for their effects on common infections and viruses.

Ginger
Ginger is an ingredient many turn to after getting sick. 
Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. 
Ginger may help with nausea as well.

Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly​

Red bell peppers
Red bell peppers are a rich source of Vitamin C and also beta carotene. 
Besides boosting your immune system, vitamin C may help you maintain healthy skin. 
Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

Almonds
Almonds are a rich source of Vitamin E, a fat-soluble vitamin that is powerful antioxidant and a key to a  healthy immune system. 
Vit E is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. 
Almonds, are packed with the vitamin and also have healthy fats.

Shellfish
Some types of shellfish like crabs, oyster, lobsters, mussels are rich source of the mineral zinc. 
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Poultry
Poultry, such as chicken, is high in vitamin B-6. 
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. 
It’s also vital to the formation of new and healthy red blood cells. 
Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​