Our immune system is our body’s defense mechanism against diseases and infections. It is a complex network of cells, tissues, and organs that work together to identify and neutralize pathogens and foreign substances. While our immune system typically does an impressive job of keeping us healthy, there are times when it could use some additional support. Particularly during the colder months, when we’re more prone to get sick, taking measures to enhance our immune system becomes especially important.

So, what can we do to give our immune system a helping hand? Firstly, let’s talk about nutrition. Certain foods have immune-boosting properties that can strengthen our body’s defenses. Citrus fruits, such as oranges, lemons, and grapefruit, are rich in vitamin C, which increases the production of white blood cells, crucial in fighting off infections. Other vitamin-C-rich foods include bell peppers, broccoli, and strawberries. In addition to vitamin C, look to include zinc in your diet, a mineral that plays an important role in the functioning of our immune cells. Foods like oysters, crab, beef, and beans are good sources of zinc.

Including a variety of whole plant foods in your diet is another great way to boost your immunity. Fruits, vegetables, nuts, seeds, and herbs are packed with vitamins, minerals, and antioxidants that support a healthy immune system. For example, the spice turmeric contains curcumin, a powerful antioxidant and anti-inflammatory compound that has been shown to enhance immune function. Similarly, garlic, a common ingredient in many kitchens, boasts antibacterial and antiviral properties that can give your immune system a kick-start.

Staying hydrated is another simple yet effective way to support your immune health. Water helps carry oxygen and essential nutrients to your body’s cells, promoting optimal functioning. It also aids in flushing out toxins, ensuring your body is clear of any harmful substances that could compromise your immunity. Aim for around eight glasses of fluid per day, including water and herbal teas.