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Immune Boosting Foods You'll Love

Building a strong immune system is the first line of defense against common colds, the flu, and even the current global pandemic. Luckily there are some great virus-fighting foods you can eat that are healthy and delicious.

#1. Oranges And Other Citrus Fruits

Many people reach for vitamin C powers and capsules when they think they might be coming down with a cold. Vitamin C is a well-known immune system booster. It signals the body to produce more white blood cells that fight germs. Citrus fruits include:

  • Oranges

  • Grapefruit

  • Clementines

  • Lemons

  • Limes

#2. Dark Berries (Blueberries, Elderberries)

Darkly colored berries are especially healthy, two of these yummy health-bombs are blueberries and elderberries.

Blueberries contain anthocyanin which is an immunity-boosting antioxidant. Anthocyanin works especially well at fending off upper respiratory infections like the cold and COVID-19.

Elderberries have been used in medicine for centuries by several cultures. You’ll commonly see them in cough syrups and through lozenges because they have both anti-viral and anti-inflammatory properties. Some scientists think that they can diminish the duration of the flu by shrinking mucus membranes.

#3. Yogurt

Yogurts made with live and active cultures, such as Greek yogurts, can improve your immune system and help fight pesky diseases.

Yogurt is a fast breakfast for busy mornings. The protein in Greek yogurt will also help you stay full until lunch.

#4. Broccoli and Spinach

Greens like broccoli and spinach both contain the coveted vitamin C. Spinach also packs a punch against disease with flavonoids, carotenoids, and vitamin E. These are all nutrients that support the immune system.

#5. Nuts and Seeds

Besides being a great source of protein and healthy fat, many seeds and nuts also contain immunity-supporting nutrients. Here are a few examples:

  • Sunflower Seeds: contain a rich source of vitamin E which is known to be an antioxidant. When you hear the term “antioxidant” think of your immune system literally growing in size.

  • Almonds: these sweet nuts are another excellent source of vitamin E. They also have magnesium and fiber making them the perfect healthy snack. A small handful or around ¼ cup of almonds a day could really benefit the immune system.

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