Foods That Boost the Immune System

Immune system boosters
If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store.

Feeding your body certain foods may help to keep your immune system running strong. Plan your meals to include the following 15 powerful immune system boosters. You may increase everyone’s chances of fending off those winter bugs before they get sick.

Eating just one of these foods constantly won’t be enough to help fight off the flu. Keep in mind that variety is key to proper nutrition. Pay attention to serving sizes and recommended daily intakes so that you don’t get too much of a single vitamin and too little of others.

1. Citrus fruits
Most people turn to vitamin C after they've caught a cold. But did you know it tops the chart of foods that keep your immune system running at 100 percent? Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

grapefruit
oranges
tangerines
lemons
limes
clementines
Because your body doesn't produce or store it, daily intake of vitamin C is essential for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of C to any meal.

2. Red bell peppers
Think citrus fruits have the most vitamin C of any fruit or vegetable? Think again. Ounce for ounce, red bell peppers have twice as much vitamin C, as well as being a rich source of beta carotene. Vitamin C may help maintain healthy skin, and beta carotene helps keep your eyes and skin healthy.

3. Broccoli
Broccoli is supercharged with an arsenal of vitamins and minerals. Packed with vitamins A, C, and E, as well as numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all!

4. Garlic
Garlic is found in almost every cuisine around the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value for fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help in lowering blood pressure and slowing down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger
Ginger is another ingredient many turn to after they've caught a cold. However, like vitamin C, ginger may also help prevent that cold from taking hold in the first place. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Capsaicin gives chili peppers their distinctive heat. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal studies.

6. Spinach
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting capability of our immune systems. Similar to broccoli, spinach is best cooked as little as possible so that its nutrients are retained. Light cooking enhances its vitamin A and reduces oxalic acid.

7. Yogurt
When selecting yogurt, look for ones that have "live and active cultures" printed on the label. According to the American Journal of Clinical Nutrition, these cultures may stimulate your immune system to help fight diseases. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D.

Vitamin D helps to regulate the immune system and is thought to potentially boost our body’s natural defenses against diseases.

8. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to the more commonly mentioned vitamin C. However, vitamin E is key to a healthy immune system. Vitamin E is a fat-soluble vitamin, meaning it requires the presence