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When the immune system comes into contact with a pathogen, it triggers an immune response by releasing antibodies. However, when your immune system is weak, you’re left without any natural protection against illness, leaving you open to “opportunistic infections.”
If you are searching for a way to boost your immune system, one of your first steps should be visiting the grocery store. Incorporating specific foods into your diet may help strengthen your immune response. Plan your meals ahead to include these six powerful immune system boosters:
Citrus fruits are strong immunity boosters that have vast amounts of vitamin C. Vitamin C plays a crucial role in various aspects of the immune system, particularly by increasing the production of white blood cells. Some delicious citrus fruits you can incorporate into your daily meals include:
Did you know that one medium-sized red bell pepper contains 152 milligrams of vitamin C! They are also a rich source of beta-carotene. In the body, beta-carotene converts to vitamin A, which is essential for good vision, a strong immune system, and healthy skin and mucous membranes. Next time you go to the grocery store, grab a few red bell peppers to add to your meals.
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. Eating broccoli raw will give you the most nutrients out of this vegetable. If you aren’t a fan of raw broccoli, steaming is the second best way to keep more nutrients in the food.
Ginger is another ingredient that has many super properties people turn to after getting sick. Ginger helps decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Gingerol, the main bioactive compound in ginger, has been found to alleviate pain and fight nausea.
Found in almonds, vitamin E is a powerful antioxidant that is key to a healthy immune system. Vitamin E is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed, so nuts are the perfect package for vitamin E to make it into your system. A half-cup serving, or roughly 46 whole almonds, provides almost 100% of your vitamin E intake for the day.
Garlic isn’t just great for enhancing flavors in your meals, but it acts as a natural antibiotic. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin may help improve your immune cells’ ability to fight off colds and the flu. This herb-like vegetable offers significant benefits, including:
