12  Foods That Boost the Immune System: Citrus, Bell Peppers & More

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Citrus fruits are rich in vitamin C, an antioxidant that boosts white blood cell production to combat infection. Oranges, lemons, limes, kiwis, and grapefruit enhance immunity. 

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Citrus fruits  

Red bell peppers provide 2-3 times more vitamin C per ounce than oranges. Beta-carotene, an antioxidant, anti-inflammatory, and immune-stimulating, is included in them.  

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Red bell peppers  

Sweet potatoes are high in beta-carotene, which the body converts to vitamin A and boosts immunity. They're flexible and easy to eat.   

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Sweet potatoes  

B vitamins like niacin and riboflavin are combined with selenium in button mushrooms. Selenium deficiency increases flu risk, and niacin and riboflavin boost immunity. 

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Button mushrooms  

Beta-carotene, potassium, magnesium, zinc, iron, and vitamins A, C, and E in broccoli boost the immune system. You can preserve more nutrients by cooking it less. 

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Broccoli  

Beta-carotene, folate, and cell-healthy vitamins C and K in kale, Swiss chard, and spinach promote immunity. Leafy greens with higher pigment have more antioxidants.  

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Dark leafy vegetables  

Antioxidant vitamin C and flavonoids in blueberries protect cells. Eat fresh or frozen blueberries for maximum health benefits. 

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Blueberries  

Acai berries are black because they contain anthocyanin polyphenols. Cell repair and regeneration require antioxidants like anthocyanin. Try these berries dry, with oatmeal, or in smoothies. 

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Acai berries  

Almonds are high in vitamin E and healthy fats. Antioxidant vitamin E protects cells and boosts immunity. One half-cup of almonds provides almost all the vitamin E needed daily. 

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Almonds  

Matcha green tea prevents colds and flu due to its high antioxidant, vitamin, mineral, and trace element content. 

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Matcha  

Miso, prepared from fermented soybeans, contains probiotics, which nourish the gut and improve digestive health. Since gut health affects immunity, miso can boost immunity. 

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Miso  

Ginger is utilized for nausea, indigestion, and gas due to its anti-inflammatory qualities. Gingerol, an antioxidant, boosts immunity and fights infections. Ginger has magnesium, iron, B6, and C. 

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Ginger  

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