Berries, including blueberries, strawberries, and raspberries, contain antioxidants like vitamin C and flavonoids. These compounds combat oxidative stress, protect cells from damage, enhance the function and production of immune cell
Oranges, lemons, and grapefruits are rich in vitamin C, which is crucial for the synthesis of immune cells and antibodies. Regular consumption helps boost the immune response, making it easier for the body to fend off infections and illnesses
Garlic contains allicin, a compound known for its antimicrobial and anti-inflammatory properties. Allicin supports immune function by enhancing the activity of white blood cells and reducing inflammation, thus helping the body resist and recover from infections
Spinach is a powerhouse of vitamins A, C, and E, as well as antioxidants and folate. These nutrients work together to enhance the production and function of immune cells, improve the overall immune response, and maintain healthy mucous membranes
Ginger is renowned for its anti-inflammatory and antioxidant effects, attributed to compounds like gingerol. It helps reduce inflammation, supports immune function, and may alleviate symptoms of common illnesses, contributing to a stronger more stronger and resilient immune system
Yoghurt is rich in probiotics, beneficial bacteria that support gut health. A healthy gut microbiome is closely linked to a strong immune system, as it helps regulate immune responses and protects against harmful pathogens
Nuts like almonds and walnuts and seeds such as chia and flaxseeds are excellent sources of vitamin E, zinc, and omega-3 fatty acids. These nutrients help strengthen the immune system, reduce inflammation, and support overall health
Sweet potatoes are high in beta-carotene, which the body converts into vitamin A. This vitamin is vital for maintaining healthy skin and mucous membranes, which act as barriers to infection and support the immune system’s ability to respond and fight the threats
Green tea is rich in antioxidants, particularly catechins and flavonoids, which support immune health. These compounds boost the body’s ability to fight off pathogens and may reduce the risk of chronic diseases, promoting overall wellness and health