Your immune system is your body’s defence system against infection and disease. It is made up of a complex network of cells, tissues, and organs that work together to protect you from invaders or strange bodies like bacteria, viruses, and fungi.
According to a publication by Healthline, there are many things you can do to support your immune system, including getting enough sleep, exercising regularly, and managing stress. But one of the most important things you can do is eat a healthy diet.
With that in mind, here are five immunity-boosting foods you should eat often:
1. Citrus fruits
Citrus fruits, such as oranges, grapefruits, lemons, and limes, are a good source of vitamin C. Vitamin C is an essential nutrient for the immune system. It helps to produce white blood cells, which are the cells that fight infection. To get the most vitamin C from citrus fruits, eat them fresh or drink them as juice.
2. Leafy green vegetables
Leafy green vegetables, such as spinach, kale, and collard greens, are packed with vitamins, minerals, and antioxidants. They are also a good source of vitamin A, which is another important nutrient for the immune system. Vitamin A helps to keep the mucous membranes that line your respiratory and digestive tracts healthy.
Yoghurt is a good source of probiotics, which are live bacteria that are beneficial for gut health. Probiotics help to boost the immune system and fight infection. According to a publication by Healthline, choose yoghurt that contains live and active cultures. You can also add berries, nuts, or seeds to your yoghurt for a boost of nutrients and antioxidants.
Garlic has been used for centuries to boost the immune system and fight infection. It contains compounds that have antiviral and antibacterial properties. It can be eaten raw, cooked, or taken as a supplement. To get the most benefits from garlic, eat it raw or cook it for a short amount of time.
Ginger is another herb that has been shown to boost the immune system and fight infection. It contains compounds that have anti-inflammatory and antioxidant properties.