Your body is constantly guarded against viruses, infections, and diseases by a robust immune system. Your cells must be well-fed with immune-booster foods for this intricate network to run continuously.
The research found that, among all lifestyle variables, diet has the most critical role in sustaining solid immune function—a link that doctors observed in action during the pandemic—and was published in late 2021.
Garlic
Prepare the breath fresheners. Since ancient times, garlic has been used to boost the immune system and defend against various illnesses, such as heart disease and Alzheimer's disease.
Since heat inactivates sulfur enzymes, the sulfuric components de garlic is most potent when consumed raw, according to Frances Largeman-Roth, RDN, dietitian, and author of Eating in Color. To enjoy raw garlic, use it with pesto and chimichurri, which also includes shallots, chiles, vinegar, cilantro, parsley, and oregano.
Citrus
Citrus fruits high in vitamin C, such as oranges, lemons, grapefruit, and limes, may help reduce the duration of a cold or flu by roughly a day, according to Largeman-Roth.
Oranges and grapefruits may be squeezed into still or sparkling water, added to smoothies and salad dressings, consumed as snacks, and used to make homemade ice pops.
Bell Peppers
Citrus fruits lack the vitamin C that bell peppers do (almost twice your daily recommended amount, according to the US Food & Drug Administration). Although they are all considered solid options for a healthy diet, red bell peppers are more nutrient-dense than green, yellow, and orange bell peppers.
Largeman-Roth advises using thinly sliced crunchy bell peppers in sandwiches, salads, and wraps and adding them to crudité platters. Additionally, you may include them in stir-fries and pasta recipes.