5 Foods That Boost Immunity Better Than Garlic

A nutrient-rich diet is a proven way to promote immune health and prevent disease. Although garlic has anti-inflammatory effects that help fight infections, other immune-boosting foods can fight infections even better.

Citrus fruits like oranges, grapefruit, lemons and limes are rich in vitamins and antioxidants, including vitamin C. Antioxidants are plant compounds that reduce inflammation and fight cell damage. A diet rich in antioxidants has been shown to reduce the risk of upper respiratory infections, such as the common cold. Vitamin C is an antioxidant that increases the production of white blood cells, immune cells that fight infections.

Peppers are rich in vitamin C and other vitamins that strengthen the immune system. Red peppers contain beta-carotene, a type of vitamin A that supports immunity. Peppers also provide lycopene, a plant pigment with anti-inflammatory properties.

Yogurt is a dairy product rich in probiotics, live microorganisms that support the balance of intestinal microorganisms. Probiotics stimulate digestion and reduce the risk of constipation. They can also benefit immune health.

The gut microbiome includes immune cells, and a healthy balance of bacteria and other microorganisms in the digestive tract supports immunity.

Leafy greens, such as kale, spinach, and Swiss chard, are an excellent source of vitamins A, C, and K, as well as antioxidants and fiber. The antioxidants in leafy greens reduce inflammation and support immune health. Eating fiber promotes gut health and may improve immune function.

A diet rich in fatty fish can boost immune health. Oily fish, like mackerel and salmon, are rich in omega-3 fatty acids. These healthy fats support cellular health and reduce inflammation. This can help the body fight infection and heal. A diet rich in omega-3 fatty acids can also increase the number of beneficial bacteria in the gut microbiome, improving gut health and supporting the immune system.

To support your immune health and protect against infections, try eating a variety of nutrient-dense foods. Include foods rich in vitamins, antioxidants, fiber and protein. Here are some ways to add immunity-boosting foods to your day:

• Add peppers to your morning omelette with a glass of freshly squeezed orange juice.
• Enjoy sliced ​​peppers with hummus for a snack.
• Make a yogurt parfait with unsweetened yogurt and fresh berries.
• Add lemon and orange slices to your water bottle.
• Add a handful of spinach leaves to your fruit smoothie.
• Make a salad with kale, peppers and a protein of your choice.
• Grill the salmon and serve with a side of roasted broccoli and peppers.