7 Foods That Can Boost Your Immune System Strong

Feeding your body certain foods may help keep your immune-system strong. If you're looking for ways to prevent colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 7 powerful immune-system boosters.

1.Citrus fruits

Most people turn 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. These are key to fighting infections.
Popular citrus fruits include:
• grapefruit
• oranges
• tangerines
• lemons
• limes

2.Red bell peppers

If you think citrus fruits have the most Vitamin-C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much Vitamin-C as citrus. They’re also a rich source of beta-carotene. Besides boosting your immune-system, Vitamin-C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
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3.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. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

4.Ginger
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.

5.Spinach
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 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 enhances its vitamin A and allows other nutrients to be released from oxalic-acid.

6.Turmeric
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle-damage.

7.Green tea

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, or EGCG, another powerful antioxidant. 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.