1. Citrus Fruits
- Examples: Oranges, lemons, grapefruits, limes
- Rich in vitamin C, which increases white blood cell production.
2. Red Bell Peppers
- Contain twice the vitamin C of citrus fruits and are rich in beta-carotene.
3. Garlic
- Contains allicin, which has immune-boosting and antimicrobial properties.
4. Ginger
- Helps reduce inflammation and has antioxidant properties.
5. Spinach
- Packed with vitamin C, beta-carotene, and antioxidants to help fight infections.
6. Yogurt
- Contains probiotics that improve gut health and boost immunity.
7. Almonds
- High in vitamin E, which is essential for a healthy immune system.
8. Turmeric
- Contains curcumin, a compound with anti-inflammatory and antioxidant properties.
9. Green Tea
- Rich in antioxidants like flavonoids and epigallocatechin gallate (EGCG).
10. Papaya
- Loaded with vitamin C, folate, potassium, and digestive enzymes.
11. Kiwi
- A powerhouse of vitamin C, vitamin K, and potassium.
12. Sunflower Seeds
- Provide vitamin E, magnesium, and selenium for enhanced immune function.
13. Shellfish
- Zinc-rich shellfish like oysters and crab support the immune system.
14. Broccoli
- High in vitamins A, C, and E, plus antioxidants and fiber.
15. Sweet Potatoes
- Rich in beta-carotene, which converts to vitamin A for skin and immune health.
16. Mushrooms
- Particularly varieties like shiitake and maitake, which boost white blood cells.
17. Blueberries
- Contain anthocyanins that support the respiratory system and reduce oxidative stress.
18. Apples
- Quercetin in apples helps strengthen immune defenses.
19. Chicken Soup
- Provides warmth and hydration while releasing immune-supporting amino acids.
20. Dark Chocolate
- Contains theobromine, an antioxidant that helps protect immune cells.