Diet plays a very vital role in strengthening the Immune System. The immune system does a great job of defending you against disease-causing microorganisms. It provides resistance to infection and toxins. In order to keep it functioning properly, we need to provide the body with foods that are super-loaded with vitamins, minerals, and antioxidants.

Here are foods which are super-loaded with the necessary nutrients that boost the immune system and keep it functioning properly.

1. Citrus fruits

Citrus fruits contain a reasonable amount of vitamin C.

This vitamin increases the production of White Blood Cells and is known to fight infection and also build up your immunity. This is why most people turn to vitamin C whenever they have a cold. Because this water-soluble vitamin cannot be produced or stored in the body, it is very important to feed the body with the daily recommended amount of vitamin C. This can be achieved by taking supplements or adding a squeeze of this vitamin to your meal. Popular citrus fruits include orange, limes, lemon, grapefruit, and tangerines.

2. Red bell peppers

Red Bell Peppers contain thrice as much vitamin C as citrus. They are a rich source of an antioxidant known as beta-carotene. Beta-carotene and vitamin C are good immune boosters.

Besides boosting your immune system, Beta-carotene also helps keep the eyes and skin healthy.

3. Broccoli

This veggie is packed with vitamins, minerals, antioxidants, and fiber. It is one of the healthiest vegetables that deserve a space on your plate. The vitamin A, C, E, and antioxidant found in this fruit help to keep the immune system strong.

To keep this vegetable’s power intact, cook it as little as you can. If possible, don’t even cook it at all in order to retain its nutrients.

4. Garlic

This common household herb is one of the most powerful natural antibiotics. It has a lot of incredible benefits to the health. Its immune-boosting properties seem to come from allicin, a sulfur-containing compound, which is highly concentrated in garlic.

Besides its ability to boost the immune system, it also helps lower blood pressure, treat infection and also slow down atherosclerosis.

5. Spinach

Although spinach is not chockfull of vitamin C, it is packed with numerous antioxidants which are powerful immune boosters. The key to keeping the power of spinach is to cook it lightly in order to retain its nutrients. Nevertheless, light cooking enhances the vitamin A contained in it and allows other nutrients to be released from oxalic acid.

6. Papaya

This fruit is super-loaded with vitamin C. It contains about 224% of the daily recommended amount of vitamin C. This fruit has a reasonable amount of vitamin B, vitamin C, folic acid, potassium, all of which boosts the immune system and are also beneficial to the health.

Also, it contains papain, a digestive enzyme that has anti-inflammatory effects.

7. Kiwi

Kiwi is naturally full of essential nutrients including vitamin C, vitamin K, potassium and folic acid. The vitamin C contained in it boosts the white blood cells to fight infection. It is highly beneficial in regulating and maintaining immune system function.