Enjoy grapefruits, oranges, clementines, tangerines, lemons, and limes to keep your immune system strong. Women need 75 mg, and men need 90 mg of vitamin C daily. Red bell peppers provide nearly three times the vitamin C of oranges and are rich in beta-carotene, which your body converts to vitamin A. These nutrients support healthy skin, eyes, and immune function.
Packed with vitamins A, C, and E, fiber, and antioxidants, broccoli is one of the healthiest vegetables. To retain its nutrients, cook broccoli lightly or enjoy it raw. Spinach is rich in vitamin C, antioxidants, and beta-carotene, enhancing the immune system’s infection-fighting abilities. Light cooking helps retain its nutrients and makes vitamin A more absorbable.
Garlic has been used for its medicinal properties for centuries. Its immune-boosting benefits come from sulphur containing compounds like allicin. Garlic may also help reduce high blood pressure and slow artery hardening. Ginger helps reduce inflammation, relieve sore throats, and decrease nausea. It contains gingerol, a relative of capsaicin, and may also help reduce chronic pain and lower cholesterol.
Look for yogurts with “live and active cultures” to stimulate your immune system. Plain yogurt is best; sweeten it with fruits or honey. Choose brands fortified with vitamin D for additional immune support. Green tea contains flavonoids and epigallocatechin gallate (EGCG), powerful antioxidants that support immune function. Unlike black tea, green tea is not fermented, preserving its EGCG content.
