1. Citrus Fruits
Rich in vitamin C, citrus fruits help boost the production of white blood cells, which are essential for fighting infections.
Examples: Oranges, lemons, limes, grapefruit, tangerines.
Recommended daily vitamin C: 75 mg for women, 90 mg for men.
2. Red Bell Peppers
Red bell peppers contain nearly three times more vitamin C than oranges. They’re also a great source of beta-carotene, which your body converts to vitamin A to maintain skin and eye health.
3. Broccoli
Loaded with vitamins A, C, and E, as well as antioxidants and fiber. Light steaming preserves its nutrients better than boiling.
4. Garlic
Garlic has been used for centuries to combat illness. Its immune-boosting properties are mainly due to sulfur compounds like allicin.
5. Ginger
Ginger can help reduce inflammation, relieve sore throat and nausea, and may also help with chronic pain and cholesterol levels.
6. Spinach
Packed with vitamin C, beta-carotene, and antioxidants. Cook it lightly to increase vitamin A availability and reduce antinutrients.
7. Yogurt
Choose yogurts with “live and active cultures.” These probiotics may help activate the immune response. Also look for yogurt fortified with vitamin D.
8. Almonds
A rich source of vitamin E, an antioxidant that helps maintain immune function. A half-cup of almonds provides nearly 100% of your daily vitamin E needs.
9. Sunflower seeds
10. Turmeric
Known for its anti-inflammatory properties, turmeric contains curcumin, which may boost immune response and reduce muscle damage.
11. Green Tea
High in flavonoids and EGCG, powerful antioxidants that may enhance immune function. Unlike black tea, green tea retains more of these compounds due to minimal processing.
12. Papaya
Rich in vitamin C and contains papain, a digestive enzyme with anti-inflammatory effects. Also provides potassium, folate, and magnesium.
13. Kiwi
High in vitamin C, folate, potassium, and vitamin K, which collectively support immune and overall body function.
14. Poultry (Chicken & Turkey)
Contains vitamin B6, which supports the formation of red blood cells and immune chemical reactions. Broths made from bones also aid immunity and gut health.
15. Shellfish
Certain shellfish are high in zinc, a key mineral for immune cell function. Best sources include oysters, crab, lobster, and mussels.
Recommended daily zinc: 11 mg for men, 8 mg for women.
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