If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store fruits.
1.Citrus fruits
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.P
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C.
Popular citrus fruits include:
grapefruit
oranges
lemons
limes
2. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. ResearchTrusted Source has shown that steaming is the best way to keep more nutrients in the food.
3 .Garlic
Garlic is found in almost every cuisine in the world.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
4. Yogurt
yogurt may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
5.Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster
