Building a robust immune system is the first line of defense against illnesses. Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger may help boost your immune system.

Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. It’s worth remembering though, that diet alone can’t keep us healthy. It’s also essential to exercise, maintain a moderate weight, and limit habits such as smoking and a high alcohol intake. Below are immune boosting foods;

1. 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 both increase the infection-fighting ability of our immune systems.Similar to broccoli, spinach is healthiest when cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.

2. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B6 and E.Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.Sunflower seeds are also high in selenium. Just 1 ounce contains nearly halfthe selenium that the average adult needs daily.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. 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.The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming or microwaving are the best ways to keep more nutrients in the food.

4. Almond

Almond When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

5.Kiwi

Kiwi Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K, and vitamin C.Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Boosting your immune system quickly isn’t possible, but the sooner you get started with a few lifestyle changes, the sooner you may improve your overall well-being and, ultimately, your immune system.

Conclusion

Empower yourself with the knowledge of foods that strengthen your immunity. By incorporating these into your diet and adopting a healthy lifestyle, you can create a shield that protects you from falling prey to illnesses.