The immune system includes complex processes, chemicals, and cells that defend the body against foreign invaders like viruses, bacteria, and other pathogens. When left unchecked, these invaders may lead to severe health complications. The immune system needs adequate nutrition to function efficiently and prevent infections or diseases. One could take supplements to build their immunity. However, healthy foods like the ones listed below may also help boost the immune system and keep illnesses at bay.

Oranges
Several people turn to foods rich in vitamin C to fight the symptoms of a cold. Oranges are a healthy source of vitamin C which helps improve the production of white blood cells. So eating this citrus fruit will help build the immune system and ward off or prevent potential health issues. Other healthy citrus fruits rich in vitamin C include clementines, grapefruit, limes, lemons, and tangerines.

Broccoli
The vegetable is flush with nutrients that can benefit one’s immune system. Broccoli is abundant in vitamin C, which boosts white blood cell production. The vegetable is also rich in vitamin K1, a vitamin necessary for blood clotting. Furthermore, it contains iron, an essential mineral for transporting oxygen across the red blood cells. Broccoli is also high in proteins, which are the building blocks of the human body.

Spinach
Adding spinach to the meal plan carries several health benefits. The leafy green contains vitamin A and C, which strengthens entry points of the human body, including the respiratory and intestinal tracts and mucus membranes. The process ensures that one’s immune system remains strong. Adding spinach to meals also ensures one’s body is enriched with calcium, magnesium, iron, healthy fibers, and proteins. These properties help reduce cancer risk, improve bone health, and complement eye health.

Mango
Mangoes are one of the most nutritious fruits one can add to their meals. The fruit nourishes the body with vitamin C, essential for building the immune system. The nutrient also strengthens the connective tissues and improves the blood vessel walls. The fruit is also rich in antioxidant compounds like quercetin, mangiferin, and norathyriol, which protect the body’s cells from attacks by free radicals. The antioxidants could also help fight inflammatory bowel diseases, primarily ulcerative colitis.

Yogurt
When an individual is out shopping for yogurt, they should look for products with “live and active cultures” written on the label. An example of this is Greek yogurt, which is known to promote a healthier immune system that may help with diseases. This dairy product is also abundant in vitamin D, which regulates one’s immunity and influences the body’s natural ability to fight diseases.

Almonds
Almonds are a rich source of vitamin E – a strong antioxidant. The vitamin nurtures healthy cells by shielding them against damage caused by free radicals. Almonds are also high in protein and iron, essential for a smooth-functioning immune system. One can always have almonds with salads, yogurt, and other foods or munch on a handful of this tree nut throughout the day. Other sources of healthy nuts for an improved immune system include hazelnuts, pistachios, and walnuts.

Sunflower seeds
These seeds are one of the most valuable additions to the meal plan that supports an improved immune system. Sunflower seeds are abundant in nutrients like magnesium, phosphorus, and vitamins A, C, E, and B-6, all of which play a role in maintaining and regulating one’s overall health. Furthermore, the food is high in zinc, an element necessary to help the body develop and maintain immune cells. Studies indicate that eating sunflower seeds nourishes the body with selenium, which may boost immunity, fight infections, and prevent inflammation.

Avocado
Eating half of an avocado can nourish the body with more than 15% of vitamin B6, a nutrient necessary for protecting the body against oxidative damage and curbing inflammation. The fruit also introduces other healthy nutrients to the body, including vitamins C, E, potassium, magnesium, and folates which contribute towards a strong immune system.

Papaya
Papaya has a sweet taste and a soft texture and contains multiple elements that can improve one’s general health. The fruit promotes a healthy immune system by nourishing the body with vitamin C, which helps the body tackle viral and bacterial illnesses. Papayas are also a healthy source of vitamin A, which is essential for building a healthy and functional immune system.