5 Foods That Boost the Immune System

 Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger may help boost your immune system.

Immune system boosters

Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

1. Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Most citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

1.grapefruit

2. oranges

3. Clementines

4 tangerines

5. Lemons

6. Limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amountTrusted Source for most adults is:

75 mg for women

90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against COVID-19.

2. Red bell peppers

Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a Florida orange (45 mgTrusted Source). They’re also a rich source of 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.

3. 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.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. ResearchTrusted Source has shown that steaming or microwaving are the best ways to keep more nutrients in the food.

4. Garlic

Garlic adds flavor to food and has long been used for medicinal purposes.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and people use itTrusted Source to treat high blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5.Ginger

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

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relativeTrusted Source of capsaicin.

Ginger may also decrease chronic painTrusted Source and might even possess cholesterol-lowering propertiesTrusted Source.