Vitamin C is also anantioxidantthat fightsfree radicalsthat can prevent the immune system from working well.
Citrus fruits also containflavonoids(anti-inflammatory plant compounds) that help boost the immune system and disease recovery.
Flavonoids in citrus fruits can help relievecoughsand promote digestive health.
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It’s important to regularly consume foods high in vitamin C, especially if you are sick.
The body can’t make it on its own.
Consume broccoli raw, steamed, or lightly cooked to preserve its nutrients.
A diet high in cocoa benefits the bodys immune system and gut microbiome and reduces inflammation.
Berries
Strawberries,blueberries, andraspberriesare high in vitamin C and other disease-fighting nutrients.
What About Elderberry?
Elderberryis a popular over-the-counter supplement marketed as beneficial for the immune system.
Tea
Greenandblack teaare rich in flavonoids and antioxidants that help boost the immune system.
These ingredients have anti-inflammatory, antiviral, antibacterial, and antioxidant properties that can enhance the immune system.
What About Echinacea?
Echinaceais an herb that is widely touted as an immune booster.
Research shows echinacea can have immunity-stimulating properties and shorten the duration and severity of illnesses like the common cold.
Garlic
Freshly crushedgarlichas many sulfurcontaining compounds with antiviral properties, stimulatingT-cellsandlymphocytesthat fight viruses and diseases.
Components of garlic are also known to block inflammatory pathways in the body.
Garlic consumption may help the body make and releasenitric oxide, aiding in processes that protect against viral illness.
Yogurt
Yogurtis made by fermenting milk with lactic acid bacteria.
Eating plain, unsweetened yogurt is best because flavored yogurts and yogurt drinks are often high in sugar.
Studies also have shown that fiber reducesinflammation.
Calder PC.Foods to deliver immune-supporting nutrients.Curr Opin Food Sci.
2021 Apr 7;21(1):112. doi:10.1186/s12906-021-03283-5.
UC Health.You are what you eat: choose foods that boost immunity and fight infection.
Myles IA.Fast food fever: reviewing the impacts of the Western diet on immunity.Nutr J.
2014 Jun 17;13:61. doi:10.1186/1475-2891-13-61
