10 Best Foods To Boost Your Immune System

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1. Citrus Fruit

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Citrus fruits, rich in vitamin C, boost immunity. Ascorbic acid—water-soluble vitamin C—is needed for tissue growth and repair. Vitamin C fights free radicals, preventing cancer, heart disease, and other chronic diseases.  

2. Red Bell Pepper

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Bell peppers, especially red ones, boost immunity. Red bell peppers provide higher vitamin C than most citrus fruits. Vitamin C in one large red bell pepper is 210 mg, more than double the daily recommendation.  

3. Yogurt

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Gut health is linked to overall health, according to research. A diverse microbial community regulates energy and immunological response in the gut.  

4. Fatty Fish

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Most immune cells have vitamin D receptors, indicating its importance to immunology.10 Vitamin D-rich salmon and mackerel are fat. A 3-ounce portion of cooked salmon contains 14.5 mcg of vitamin D, 97% of the daily need.  

5. Poultry

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Vitamin B6-rich chicken and turkey breasts enhance immunity. The immune system relies on vitamin B6's T-lymphocytes and interleukins. Research relates vitamin B6 insufficiency to chronic inflammation and oxidative stress reduction.  

6. Leafy Green

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Spinach, kale, and Swiss chard enhance immunity. Their nutrients and fiber offer most of the day's nutrition and digestive wellness. Antioxidants may improve immunity most. Leafy greens prevent inflammation and oxidative damage, research shows.  

7. Nut

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In healthy immune systems, zinc modulates intracellular signaling.18 Easy zinc-rich foods include nuts. Cashews, almonds, and pine nuts contain zinc. Zinc in cashews is 1.64 mg, 15% of the daily requirement.Almonds have 0.885 milligrams zinc21, 8% of the daily limit.  

8. Ginger

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Southeast Asian ginger increases immunity. Antioxidant and anti-inflammatory properties may reduce chronic disease risk, including cardiovascular disease. Research shows ginger reduces pro-inflammatory cytokines and reactive chemicals.  

9. Turmeric

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Curcumin, a biologically active molecule, makes turmeric bright yellow and bitter. Through macrophages and natural killer cells, curcumin enhances immunity.   

10. Garlic

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Garlic, which includes immune-boosting chemicals, has long been used medicinally. Antibacterial, anti-inflammatory, antioxidant, and neuroprotective capabilities of these biologically active chemicals aid physiological processes.  

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