Consuming certain foods might help a person to boost their immune system and make it healthy. These foods can help you avoid seasonal illnesses such as the common cold, flu, and other infections. All you need is to find a way to incorporate these foods into your meals. So go to your local grocery store and grab these items to boost your immunity. Let’s see what are these food that boosts your immune system.

Citrus fruits

A human body required 90mg of vitamin C for men and 75mg for women daily. Since your body doesn’t produce or store Vitamin C, these fruits can be a good source. Many people turn straight to these fruits after catching a cold because of their ability to strengthen the immune system. Because all the citrus fruits contain high levels of vitamin C, you can choose among is a variety of fruits.

Papaya

It is another fruit that has lots of vitamin C. Consuming single medium-sized papaya can double your daily required amount of vitamin C. It also contains an ample amount of magnesium, potassium, and folate, which are all beneficial to your overall health. Papaya also contains papain, a digestive enzyme that has anti-inflammatory effects.

Kiwi

Kiwis contain essential nutrients like potassium, vitamin C, Vitam K, and folate. Vitamin C can boost the immune system by increasing the number of white blood cells, and other contents of kiwi help the body functioning correctly.

Yogurt

Yogurt can be an excellent source of vitamin D regulating the immune system and boosting the body’s natural defenses. While purchasing it, always look for the one with the “live and active cultures” label, as these cultures help stimulate the immune system to fight diseases.

Almonds

Almonds are rich in vitamin E and healthy fats. An adult body requires about 15 mg of vitamin E, which is equal to around 46 whole almonds. Vitamin E is a powerful antioxidant and is crucial for a healthy immune system. The fats present in nuts, such as almonds, also help the vitamin be adequately absorbed.

Sunflower seeds

Sunflower seeds are laden with nutrients like magnesium, phosphorous, vitamin B-6, and E. These nutrients help maintain the functioning of the immune system. It is also high in selenium, which, the studies show, can fight viral infections like swine flu (H1N1).

Broccoli

It is one of the healthiest vegetables that you can eat. It contains vitamins and minerals like vitamins A, C, and E. It is also rich in fibers and other antioxidants. To get the best of what broccoli has to offer, do not cook it or cook it as little as possible. 

Garlic

Garlic has a concentration of sulfur-containing compounds like allicin, which can boost our immune system substantially. There is also weak evidence that garlic can also help lower blood pressure.

Ginger

Ginger is also a substance that helps people in pain. It has anti-inflammatory properties, which can help with a sore throat and inflammatory illness. It can also help with nausea. The healing properties of ginger do not end there. It can also decrease chronic pain and even have elements that can lower cholesterol.

Spinach

Spinach is rich in various antioxidants and beta carotene, which can increase the immune system’s infection-fighting ability. It also contains vitamins C and A, which are also beneficial for our health. While thoroughly cooking it is not best, light cooking unlocks vitamin A and releases other nutrients from oxalic acid. 

Turmeric

Turmeric has high concentrations of curcumin, which is responsible for its distinctive color, can also help reduce exercise-induced muscle damage. Curcumin can also work as an immune booster and antiviral substance, though there is a need for more research.

Green tea

Green tea has high epigallocatechin gallate (EGCG), which is a powerful antioxidant and can help enhance the functioning immune system. It also contains amino acid L-theanine, which might help produce germ-fighting compounds in the body.   

Red bell peppers

These peppers contain a very high amount of vitamin C, more than any other fruit or vegetable. These are also a rich source of beta carotene, which the body converts into vitamin A, which helps keep your eyes healthy. Apart from boosting the immune system, vitamin C can also help maintain healthy skin.