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We are still in the midst of a global pandemic. So if you’re not already stockpiling the pantry with antioxidants, vitamins and minerals, proteins and plant compounds, you should start now. Valerie Novak, Nurse Practitioner in Family Medicine and SCL Health, states “If given the option of supplements over food sources, it is better to take your sources from foods.” 

Here’s a first, second, and 15th line of defense against illness with these immune-boosting foods. 

1. Citrus fruits like oranges and grapefruits are front line fighters against infection.
2. Call in Sgt. Bell Pepper to help your immune cells attack their enemies.
3. Shellfish has Zinc, so you can develop and train some serious immune cells.
4. Ginger is a powerful root to have on your squad to squash intruders like the RSV virus.
5. Garlic doesn’t just leave behind bad breath, it stops colds and flus in their tracks.
6. Broccoli is a mean, green, flu-killing machine with antioxidants, potassium and folate.
7. Yogurt puts the pro in probiotics for healthy gut function and anti-inflammation.
8. Sunflower Seeds are vigilant about topping your salad with vitamin E.
9. Spinach is even better when you cook it, because it releases vitamin A for attacking intruders.
10. Almonds protect us with healthy fats and vitamin E to crunch infection.
11. Chicken Soup warms the body, thins mucus, and releases cysteine, an amino acid that brawls bronchitis.
12. Green Tea contains EGCG, a powerful antioxidant and shield against illness.
13. Elderberry is an antiviral, antifungal, and battler of batercium like strep.
14. Acai is your armor against disease with plenty of antioxidants waiting in the wings.
15. Keep sweet potatoes on your Vitamin A team for their ability to develop, regulate, and train the immune system. 

Ultimately, to boost your immune system and help protect yourself from getting sick, “it’s important to stay well hydrated and to be sure your plate is balanced. This would include protein, complex carbohydrates, fruits and vegetables,” confirms Valerie Novak. Consuming the vitamin-rich foods above should keep your body in tip-top shape this season!

Next Steps and More Resources:

• Top Foods That Help Your Digestion
• Can Certain Foods Boost Your Mood?
• Good Mood Foods: Feel Great Physically And Mentally
• How To Repurpose Food Scraps
• Five Low-Fiber (but Highly Tasty) Recipes
• Coconut Oil: Friend or Foe?