It is important to remember that the immune system is intricate. Eating a nutritious, well-balanced diet is just one way to help your immune system. It is also vital to consider other lifestyle factors that may have an impact on health, such as exercise and avoiding smoking.
The foods listed below may help boost the immune system —

Ginger

Perhaps you enjoy ginger for the fiery bite it adds to Asian dishes or because it can help prevent nausea and vomiting when mixed with tea or ginger ale. But hold on, there's more. This knobby root is also high in antioxidants. Ginger can be added to stir-fries or steeped in hot water to make tea. Antioxidants work best in your body when they are obtained directly from fruits and vegetables.

Tea

Opt for white, green, or black. Each contains polyphenols and flavonoids. Antioxidants destroy cell-damaging free radicals. Both caffeinated and decaf work. However, milk tea is not typically helpful for health.

Garlic

This culinary staple does more than just enhance food flavour. Because of its capacity to combat bacteria, viruses, and fungi, raw garlic can aid in the treatment of skin infections. To reap the advantages, you must use raw garlic and not garlic powder. Garlic supplements may aid with cholesterol reduction.

Broccoli

It's simple to find in the grocery store and is an excellent immunity booster. You will acquire many nutrients that will protect your body from harm. It contains vitamins A and C, as well as the antioxidant glutathione.

Spinach

This 'superfood' is nutritious. Folate in spinach aids in cell growth and DNA repair. It contains fibre, antioxidants, and more. Raw or lightly cooked spinach is best.

Sweet potato

Sweet potatoes have stores of beta-carotene. Vitamin A mops up free radicals in the body. This boosts the immune system and slows ageing.

Button mushrooms

They give you the mineral selenium and the B vitamins riboflavin and niacin. Low selenium can make flu symptoms worse. Riboflavin and niacin aid the immune.

Chicken soup

Grandma's favourite cold treatment is supported by serious research. Homemade chicken soup might relieve your symptoms and help you recover faster. Furthermore, it contains a substance called carnosine, which can protect your body from the flu virus. Do not have time to prepare homemade soup? According to the researchers, many store-bought soups have the same impact.

Pomegranate juice

When the ancient Egyptians utilised this bright fruit to heal illnesses, they were on to something. The most recent study has concentrated on pomegranate extract, but the juice shows promise: it may help your body fight bacteria and viruses, including the flu.

Wheat germ

It has zinc, antioxidants, and B vitamins. Wheat germ has fibre, protein, and healthy fats.

Low-fat yoghurt

Probiotics in yoghurt and fermented foods may ease colds. Look for 'active cultures' labels and vitamin D.

Miso

This salty paste is a traditional Japanese flavour made of fermented soybeans. You have probably tried it in soup, but it can also be used in sauces. It contains probiotics, which are the 'healthy' bacteria found in yoghurt, fermented foods, and your stomach. They can help fight infectious diarrhoea.

Watermelon

It's refreshing. The red pulp near the rind has the most glutathione, when ripe; this helps boost immunity to fight infection.