Feeding your body certain foods may help keep your immune system strong. A strong immune system helps to keep a person healthy. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

Incorporating specific foods into the diet may strengthen a person’s immune response.

Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetables to eat regularly to support immune system health.

 Sweet potatoes

Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.

 Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, 

  • flavonoids
  • carotenoids
  • vitamin C
  • vitamin E

Vitamins C and E can help support the immune system

 Ginger

People use ginger in a variety of dishes and desserts, as well as in teas.

 ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. 

 Garlic

Garlic is a common home remedy for the Prevention of colds and other illnesses. It also helps in all your stomach related problems.

it is important to add that only some of these uses are backed by research. A study published in the journal Food and Chemical Toxicology warned that short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts. This may be a problem for some people who do not like or cannot tolerate the taste and/or odor of fresh garlic.

Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

 Green tea contains flavonoids, which may reduce the risk of a cold.

 Almonds

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

Oranges or kiwifruit (kiwis)

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.

 Red bell pepper

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling.