Certain foods could also be helpful for enhancing the system and preventing colds and therefore the flu. Here’s a glance at five sorts of nutrients that your system must perform and which foods to seek out them in.

Vitamin C

An essential nutrient, vitamin C acts as an antioxidant. There’s some evidence that vitamin C could also be particularly helpful in boosting the immune systems of individuals under major stress. to extend your vitamin C intake, add these foods to your diet:

Citrus fruits and juices (such as orange and grapefruit)

  • kiwi
  • Red and green peppers
  • Broccoli
  • Strawberries
  • Vitamin E

Like vitamin C , vitamin E may be a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy system ,1 especially among older people. to urge your fill of vitamin E , look to those foods:

  • nutriment oil
  • Almonds
  • Sunflower seeds
  • Hazelnuts
  • spread


Zinc is an important mineral involved within the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function. Here are some top food sources of zinc:

  • Oysters
  • Baked beans
  • Cashews
  • cold cereal
  • Chickpeas
  • Carotenoids

Another sort of antioxidant, carotenoids are a category of pigments found naturally during a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system).3 Carotenoids are better absorbed when cooked or eaten with fat.

Look to those foods to spice up your carotenoids:

  • Carrots
  • Kale
  • Apricots
  • Papaya
  • Mango
  • Sweet potato
  • Spinach
  • collards

Omega-3 Fatty Acids

Omega-3 carboxylic acid s are a kind of essential fatty acid known to suppress inflammation and keep the system in restraint .4 Although it isn’t known whether omega-3s can help repel infections (such because the common cold), research suggests that omega-3s can protect against autoimmune disorders like regional enteritis , colitis , and atrophic arthritis .

Try these omega-3-rich foods:

  • Oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)
  • Flaxseed
  • Walnuts
  • Chia seeds

Taking Supplements to spice up Your system

Although supplements or Vitamin B supplements containing high doses of antioxidants and other nutrients found in whole foods are often touted as natural immune-boosters, some research indicates that taking dietary supplements may have limited benefits for the system .

Additionally, these nutrients are better obtained from foods than supplements. If you are still considering taking them, it is a good idea to consult your healthcare provider first to weigh the pros and cons.

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