A strong immune system can keep all sorts of ailments at bay. As the body’s first line of defense, the immune system needs to be in tip-top condition if it is to effectively combat disease-causing pathogens.

Several factors contribute to a good immune system, none more so than proper nutrition. When you regularly consume a variety of healthy foods, you avoid nutrient deficiencies that make the body susceptible to infection, disease and general weakness.

Here are 10 nutritious foods to eat for a healthy immune system.

Almonds

Non-meat sources of protein like almonds contain high levels of vitamin E, an antioxidant that helps prevent cellular damage caused by free radicals. Almonds also provide iron, which helps stimulate the production of white blood cells.

Avocado

The avocado is an excellent source of heart-healthy omega-3 fatty acids that help regulate blood pressure. Avocados also contain plenty of antioxidants, such as vitamins E and C, that support overall immunity. Moreover, regular consumption of avocados is linked to improved brain functions and a reduced risk of cognitive decline.

Broccoli

Sulforaphane, a sulfur-rich compound found in broccoli, helps strengthen white blood cells and antibodies. Like many cruciferous vegetables, broccoli also has high levels of vitamin C, a water-soluble micronutrient known for its immune-boosting properties. Vitamin C can also reduce inflammation and ward off viruses.

Kale

A leafy green vegetable, kale is rich in antioxidants and plant compounds that enhance vital body functions including immunity. In particular, an antioxidant known as vitamin A helps reduce inflammation, promote cell development and maintain good eyesight.

Mango

At 122.3 mg of vitamin C per fruit, mangoes are one of the few foods that contain more vitamin C than oranges. Mangoes are also rich in vitamins A and E that support immune functions and overall health.

Oyster

Even if you’re not a big fan of oysters, its micronutrient content might just make you reconsider. Oysters are notably rich in vitamin A and zinc, an essential mineral that helps heal wounds and supports growth and development. Oysters also provide a decent amount of iron, which helps relieve inflammation and boosts the production of immune cells.

Red bell pepper

This sweet-tasting vegetable contains an incredible 209 mg of vitamin C, which is four times more than the vitamin C content of an orange. Like most immune-boosting foods, red bell peppers also offer vitamins A and E that support vital immune functions like tissue repair and pathogen recognition.

Sweet potatoes

Starchy vegetables like sweet potatoes are rich in dietary fiber, which helps stimulate the production of anti-inflammatory proteins in the gut. Fiber also makes it easier for the body to absorb essential nutrients like vitamins A, C and E.

Tuna

Tuna is a popular source of omega-3 fatty acids that boost the production of immune cells. It is also rich in nutrients that play important roles in immunity enhancement, such as zinc, protein, phosphorus and selenium.

Yogurt

If you’re prone to digestive problems, eat probiotic-rich foods like yogurt. As gut-healthy bacteria, probiotics boost gut health and protect the organs from toxins and harmful substances you might have ingested. Probiotics also guard against inflammation in the gut, which can lead to ulcers and hemorrhoids.

A healthy immune system can effectively protect you from infections and reduce the risk of chronic diseases. Make sure to eat a balanced diet full of immune-boosting nutrients and antioxidants.

Sources:

VeryWellFit.com

Health.com