Nourishing your body with certain foods may help keep your immune system strong. If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 10 powerful immune system boosters.

Winter is known to worsen certain health conditions such as arthritis and skin problems. It can also slow down the metabolism process. But this season is most infamous for heightening viral infections. There are ways to stay ahead of the curve and beat seasonal infections. It is through boosting immunity. How do we do that? Nutritionists advise that we increase our intake of superfoods that supply us with vital nutrients, including infection-fighting vitamins.

1. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your taste and health. Early civilizations recognized its value in fighting infections. Garlic may also slow down the hardening of the arteries, and there’s evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. Eating garlic regularly can prevent cognitive damage, strengthen immunity and help prevent various types of cancers. Compound allicin is accountable for its typical taste and smell. This compound particularly is beneficial in protecting against cold and flu.

2. Ginger

Ginger is yet another ingredient many turns to, after getting sick. Ginger helps in decreasing inflammation, which can help reduce sore throat and inflammatory illnesses. Ginger may help with nausea also.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties. It also has oxidative and anti-inflammatory properties. It helps clear sore throat during winters and has been proven to reduce the risk of cardiovascular diseases.

3. Spinach

Spinach is rich in vitamin C, it also has abundant antioxidants and beta carotene, which increase the infection-fighting ability of our immune systems. Spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. Mostly available in winters, it is a great source of magnesium, which is necessary for metabolism, maintaining muscle and nerve function. This nutritious, leafy, green also takes care of the heart.

4. Citrus Fruits

Almost all citrus fruits are high in vitamin C. Vitamin C helps fight cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. However, your body doesn’t produce or store it, you need a daily vitamin C source.

5. Yogurt

Yogurt stimulates your immune system to help fight diseases. Try to get plain yogurts rather than flavored as it is loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also be a great source of vitamin D that helps regulate the immune system and is thought to boost our body’s natural defences against diseases. It is rich in vitamins and minerals and also carries lactobacillus which removes the disease-causing agents from the body.

6. Turmeric

You may know turmeric as a key ingredient in many Asian curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin, which gives turmeric its characteristic color, can help decrease exercise-induced muscle damage. Curcumin is an immune booster and an antiviral.

7. Papaya

Papaya is fruit loaded with vitamin C. You can find the daily recommended amount of vitamin C in papaya. It also has a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

8. Almond

Almonds are high in vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals. It also contains iron and protein that are essential to healthy immune system function. They are easy to find in any grocery store, perfect as a healthy snack, and can be added to salads, yogurt, and more. Almond has a powerful antioxidant that is key to a healthy immune system.

9. Broccoli

One cup of raw chopped broccoli provides almost a full day’s worth of vitamin C, which is essential for immune system function because it helps stimulate the formation of antibodies. Broccoli also provides vitamin A and plant-based iron, which are also important for your immune system. 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.

10. Poultry Products

When you’re sick and you reach for chicken soup. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B-6 that is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Healthy ways to include in your lifestyle to strengthen your immune system

Your first line of defense is to choose a healthy lifestyle. Following general good-health rules is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and boosted by healthy-living strategies such as:

• Quit smoking.
• Eat a diet high in fruits and vegetables.
• Exercise regularly.
• Maintain a healthy weight.
• If you drink alcohol, drink only in moderation.
• Get acceptable sleep.
• Take steps to avoid infection, such as washing your hands frequently.
• Minimize stress.
• Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold of your body.

Also read: Best Food To Eat In Winters (link from magazine)

Regular exercise is one of the pillars of a healthy lifestyle. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.