The immune system is made up of proteins, tissues, cells, and organs. Together, these provide
physiological processes that protect the body from pathogens such as bacteria, viruses, and other
foreign substances that cause illness or infection. Some foods may help you have a stronger immune
system if you include them in your diet.

  1. Citrus fruits
    When people get a cold, they usually reach for vitamin C. This is because it strengthens your immune
    system. When vitamin C is present, white blood cells, which are necessary for fighting infections, are
    thought to be created more regularly. With so many alternatives, incorporating a little of this vitamin
    into each meal is simple.
  2. Dark chocolate
    Theobromine, an antioxidant contained in dark chocolate, may help to boost the immune system by
    protecting cells from free radicals. When the body digests food or comes into contact with pollutants, it
    produces free radicals. Free radicals can cause cell damage and may be a factor in disease. Although
    dark chocolate has health benefits, it is also high in calories and saturated fat, therefore it should be
    used in moderation.
  3. Broccoli
    Broccoli is high in vitamins and minerals. Broccoli is one of the healthiest vegetables you can consume
    because it is high in vitamins A, C, and E, fibre, and antioxidants. Its flavour must be kept by cooking it as
    little as possible, if at all. Steaming is the best approach for keeping most nutrients in food, according to
    Trusted Source study.
  4. Spinach
    Spinach contains various important minerals and antioxidants, including flavonoids, carotenoids, vitamin
    C, and vitamin E, which may help improve the immune system.
  5. Garlic
    It adds flavour to meals and is necessary for optimum health. Early civilizations acknowledged its value
    in fighting ailments. Garlic may also aid in the reduction of arterial hardening, and there is some
    evidence that it may help lower blood pressure. Garlic’s immune-boosting properties appear to be
    attributable to a high concentration of sulfur-containing compounds such as allicin.
  6. Almonds
    When it comes to preventing and treating colds, vitamin E trails behind vitamin C. This strong
    antioxidant, on the other hand, is required for a healthy immune system. It is a fat-soluble vitamin,
    which means it requires fat to be well absorbed. Almonds, for example, are abundant in vitamin E and
    have beneficial lipids.
  7. Red bell pepper

Red bell peppers are an essential vitamin for folks who want to avoid the sugar in fruit. Stir-frying and
roasting both retain more nutrients in red bell peppers than steaming or boiling.

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