Keeping your immune system strong is essential to ward off infections and maintain your energy levels. To keep your immune system nice and healthy you’ve got to focus on your diet. For a few immune system boosting foods, make a start with these delicious and nutritious options.

1. Walnuts 

Walnuts are packed with antioxidants, and they also contain plenty of Omega-3. These nuts contain polyphenols which can help to prevent inflammation in our bodies. Walnuts also contain zinc, and zinc helps to make our immune system stronger.

      2 . Kale 

Kale is a nutritious green vegetable; it’s packed with vitamins C, K, and A. Consuming vitamin C help to raise the antioxidant levels in our blood while vitamin A helps to boost the immune system. Kale tastes crisp and earthy; there are plenty of delicious vegetarian recipes using baked kale. Those who don’t love the taste can try mixing it into a fruit smoothie. (You’ll find that sweet fruits will overpower the flavor somewhat)!

3. Fish 

Fish contains plenty of vitamin D and omega-3 fatty acids; there are many health benefits to eating fish regularly. Firstly, antioxidants can prevent disease and strengthen the immune system. Studies have shown that eating fish also improves heart health and cognitive decline. As if that wasn’t enough fish is excellent mood-boosting food, eating it can help to lift low moods and bouts of depression.

4. Spinach 

Spinach contains lots of minerals, antioxidants, and vitamins. It also contains folic acid; this mineral helps to support tissue growth and cell function. What’s more, spinach is a great source of iron which can help our bodies to make hemoglobin for oxygen.

5. Mushrooms

Mushrooms are packed with ingredients that are good for your health. Firstly mushrooms contain B vitamins including pantothenic acid, riboflavin, and niacin. These vitamins work to improve the digestive system and promote the growth of red blood cells. Mushrooms are also a great source of potassium which is essential to maintain healthy nerves and muscles.

6. Acai berries

Acai berries are nutrient-dense, they are a powerful source of antioxidants which help our bodies to fight off free radicals. Acai berries also contain small amounts of minerals such as magnesium, copper, iron, and zinc. Evidence suggests that eating acai berries may help to reduce cholesterol levels and boost cognitive health. Acai berries are perfect in a smoothie or to sprinkle on top of cereal. One of the key benefits of consuming antioxidants is staying healthy and youthful!

7. Bulgur wheat

Bulgur wheat contains plenty of minerals, vitamins, and fiber. They are a great source of iron, magnesium, and manganese. Eating rich whole grains like bulgur wheat can help to improve your immune function and improve your digestion. Other health benefits of bulgur wheat include promoting weight loss and improving heart health. Those with a gluten intolerance may want to avoid bulgur wheat products. Luckily there are many gluten-free foods on the market these days from gluten free english muffins to gluten-free pasta.