Powerful immune system boosters.

Feeding your body 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 15 powerful immune system boosters.

An important note

No supplement will cure or prevent disease.

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

Currently, no research supports the use of any supplement to protect against COVID-19 specifically.

1. Citrus fruits

wedges of grapefruit, lime, orange, and lemon on top of a turquoise table

Most people turn straight to vitamin C after they’ve caught a 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.

Popular citrus fruits include:

grapefruit
oranges
clementines
tangerines
lemons
limes

2. Red bell peppers

14 red bell peppers on top of a dark wood table

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a Florida orange (45 mgTrusted Source). They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

3. Broccoli

hands holding up a bowl full of broccoli

Broccoli is supercharged with vitamins and minerals. 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.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. ResearchTrusted Source has shown that steaming is the best way to keep more nutrients in the food.

4. 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 health.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak 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.

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5. Ginger

slices of ginger on a dark wood table table

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

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 painTrusted Source and might even possess cholesterol-lowering propertiesTrusted Source.

6. Spinach

spinach leaves in a silver pot with a handle

Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

7. Yogurt

yogurt topped with seeds and granola and placed in a small white and blue floral bowl

Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

unroasted almonds in a dark-colored bowl on top of beige fabric

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

9. Sunflower seeds

sunflower seeds in a clear jar on top of a turquoise table

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

10. Turmeric

turmeric powder, turmeric roots, and turmeric supplements on top of a turquoise and white plate

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.

11. Green tea

loose leaf green tea in a white mug on a wrought iron table

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.

12. Papaya

two large papaya halves on a dark wood table

Papaya is another fruit loaded with vitamin C. You can find doubleTrusted Source the daily recommended amount of vitamin C in a single medium fruit. Papayas also have 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.

13. Kiwi

whole kiwi fruits and two kiwi halves in a metal basket with handles

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

14. Poultry

uncooked whole chicken on a metal pan surrounded by salt flakes and a white and blue plaid rag

When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. 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. About 3 ounces of light turkey or chicken meat contains nearly one-thirdTrusted Source of your daily recommended amount of B-6.

Vitamin B-6 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.

15. Shellfish

fresh crab and half of a lemon on a white plate placed on a table

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

oysters
crab
lobster
mussels

Mirchi vada-Mirchi ka Pakoda-Mirchi Bhajji-Easy Tea Time Snack

Mirchi vada-Mirchi ka Pakoda-Mirchi Bhajji-Easy Tea Time Snack Preparation time-30 minutes Serving-3 to 4 Ingredients: Large Green chilli(bhavnagri mirch)-200 gm Gram flour-100 gm Boiled potato-3 Coriander leaves-1/3 cup Ginger garlic paste-1 tsp Chopped green chilli-2(optional) Fennel seeds(sounf)-1/2 tsp Turmeric powder-1/3 tsp Red chilli powder-1/2 tsp Garam masala powder-1/2 tsp Dry mango powder(aamchur powder)-1/2 tsp Cooking oil for frying Salt to taste Method: Grate/mash the boiled potato in a bowl. Add garam masala powder, red chilli powder, coriander leaves, fennel seeds, dry mango powder, green chilli and salt. Mix it properly, stuffing is ready. Slit the chilli lengthwise and remove all the seeds. Take one chilli at a time and stuff the prepared aloo masala inside. Repeat the process to stuff the remaining chillies. Batter preparation: In a bowl: add gram flour, turmeric powder, red chilli powder, garam masa...

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