7 top immune-boosting meals

Citrus Fruits

Vitamin C in oranges, grapefruits, lemons, and limes boosts white blood cell synthesis, which fights illnesses. These fruits are rich in antioxidants that protect cells.


Antioxidants and vitamin C are in strawberries, blueberries, and raspberries. Their fiber helps control the immunological system.

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In addition to adding taste to many foods, garlic includes immune-boosting chemicals including allicin, which can stimulate the immunological response and lessen cold and flu symptoms.


Ginger is a good immune system booster due to its anti-inflammatory and antioxidant qualities. Add fresh ginger to drinks, soups, and stir-fries.

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Live and active cultures in yogurt encourage gut bacteria development. A good immune system requires a healthy gut, as a large part of it is in the gut.

Leafy greens 

Leafy greens like spinach, kale, and Swiss chard include immune-boosting vitamins A, C, and K and minerals like iron and folate. They include fiber for digestive health.

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