Oranges and kiwis contain vitamin C, which has been shown to boost white blood cell production that fights infection. Enjoy them whole or add their juice as an ingredient to beverages or dishes.

Broccoli contains sulforaphane, which reduces oxidative stress and activates immune responses. Consume it raw or lightly steamed to reap maximum benefit from eating broccoli.

Yogurt contains probiotics, which strengthen your gut microbiome and may improve immune function. Choose plain varieties free from added sugars or sweeten them naturally using fruits such as strawberries or honey for best results.

1. Citrus Fruits

Citrus fruits such as oranges, grapefruits, tangerines, lemons and limes contain high concentrations of vitamin C, which has the power to strengthen immune systems by increasing white blood cells that fight infection. So make time to enjoy these tangy fruits regularly by either eating them themselves or adding their juice onto meals regularly.

Garlic is more than just an aromatic spice – its allicin-rich structure helps fight bacteria and viruses! Use garlic in sauces, smoothies and even hearty garlic soup recipes!

Low-fat yogurt and fermented dairy foods such as kefir are packed with probiotics that may help boost immunity. Olive oil provides monounsaturated fats to support healthy cell structure while also helping lower cholesterol. Try using olive oil when roasting vegetables or drizzle it on salads!

2. Spinach

Spinach is an ideal natural remedy to combat infections due to its rich sources of vitamins C, K and folate. Furthermore, spinach boasts antioxidants which work against free radicals that cause cellular damage; when cooking spinach it should be done slowly so as not to deplete its vitality nutrient value; add it into smoothies or salads for maximum benefits!

Berries such as acai and blueberries contain antioxidants to strengthen the immune system. Sweet potatoes contain beta-carotene which supports white blood cell production and aids in fighting infections, while brown rice offers magnesium which further bolsters your defenses against infection.

Yogurt contains “live and active cultures” that may help strengthen your immune system against diseases. Choose plain yogurt without added sugars or sweeten it naturally using fruits like berries and honey. Incorporate olive oil as another healthy fat into your diet for even greater benefit.

3. Garlic

Garlic can help in your fight against cold and flu viruses by increasing immune cell activity and helping thin mucus build-up in the airways, making coughing or sneezing out germs much simpler.

Vitamin A is essential to immune function and food sources such as carrots, sweet potatoes, winter squash, kale and canned pumpkin are great ways to get it. Mushrooms such as reishi, maitake and shiitake have also proven themselves an excellent source of this essential nutrient with their beta-glucan content that may also provide additional immune-enhancing beta glucans.

Nuts are another powerful immune booster, particularly almonds and walnuts which contain vitamin E – an antioxidant known for supporting healthy cells. Kiwi is also an immune-enhancing food thanks to its abundance of Vitamin C and phytochemical EGCG; both nutrients have the power to suppress pro-inflammatory molecules while stimulating healthy bacteria in your gut and thereby encouraging their growth.

4. Turmeric

Curcumin found in turmeric may increase white blood cell production and help fight off germs, while also helping reduce inflammation and oxidative stress in your body. Try adding it to your favorite dishes or sip a golden turmeric latte to reap its many health benefits!

Salmon contains omega-3 fatty acids such as DHA and EPA that support immune cell functionality and help fight infection, while yogurt offers probiotics which boost the balance of good bacteria in the gut and strengthen immunity.

Leafy greens, berries and oranges all contain vitamin C which boosts immunity against colds and flu. Selenium also acts as an immune booster so adding nuts or seeds such as almonds walnuts or sunflower seeds into your diet or taking a supplement could be an easy way to get enough each day.

5. Green Tea

No matter if you’re feeling under the weather or just trying to maintain overall wellness, immune-enhancing foods are vitally important. Focus on eating colorful fruits and veggies along with whole grain products rich in nutrient dense whole foods as well as good fat sources like olive oil, avocados and yogurt for optimal results.

Dark leafy greens contain Vitamin E and magnesium, both known to boost immunity. Shiitake, maitake, and reishi mushrooms contain beta-glucans which strengthen your immune system according to Swanson.

Zinc can be found in oysters and red meat and is another essential nutrient to support immune health. Zinc is especially essential for those suffering from autoimmune diseases or serious infections as well as pregnant women and children with compromised immunity systems. Tea’s antioxidants – specifically green and black varieties- also play an integral role, including green tea’s EGCG that may help prevent viral infections as well as shorten colds or coughs by decreasing duration and severity.