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How to Boost Your Immune System with Food?

Discover some of the best foods to boost your immune system and which supplements you might want to take. The right foods can help you avoid falling victim to colds and flu this year!

  1. Kiwi: Eating kiwi fruit has been shown to reduce the duration of the common cold.
  2. Garlic: Letting crushed garlic sit for 10 minutes before heating it can protect its immunity-boosting capabilities from being compromised.
  3. Onions: Onions contain two significant compounds that support immunity: the antioxidant flavonoids anthocyanin and quercetin—and allicin.
  4. Ginger: Ginger has many medicinal and health uses and is known to be a potent anti-inflammatory and antioxidant.
  5. Green Tea: Green tea contains compounds called catechins, as well as the antioxidant quercetin and the amino acid L-theanine, all of which support a strong immune system.
  6. Cruciferous Vegetables: These vegetables provide a great source of the chemical signal necessary for the immune system to function at its best.
  7. Prebiotics, Probiotics, and Fermented Foods: Probiotics (the good bacteria in your gut) and prebiotics (which feed the probiotics) has a huge impact on nearly every important function in your body — including your immune system.
  8. Nutritional Yeast: Nutritional yeast contains beta-glucans, which are known to have powerful infection-preventing and immune-boosting properties.
  9. Berries: Berries are high in antioxidants, like vitamin C, which helps prevent cell damage and inflammation.
  10. Citrus Fruits: Citrus fruits are rich in protective antioxidants like vitamin C, which can help to boost your immune system and make you less susceptible to illness.
  11. Mushrooms: Regularly eating blanched white button mushrooms, found in most grocery stores, has been shown to improve immunity in the mouth and respiratory tract.
  12. Apples: An apple a day…provides a great source of soluble fiber, which can strengthen your immune system.
  13. Sunflower Seeds: Sunflower seeds create antibodies that can help fight infections.
  14. Red Peppers: Red peppers have twice as much vitamin C as citrus fruits and contain vitamin E and beta-carotene, which may give you an immunity boosts. 

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