1. Vitamin C

An essential nutrient, vitamin C acts as an antioxidant. Antioxidants help fight free radicals, a type of unstable molecule known to damage the immune system.

There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress.

To increase your vitamin C intake, add these foods to your diet:

 2. Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system, especially among older people.

To get your fill of vitamin E, look to these foods:

• broccoli 
• almonds
• sunflower seeds
• hazelnuts
• spinach

3. Zinc

Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.

Here are some top food sources of zinc:

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• oysters
• baked beans
• cashews
• potatoes
• chickpeas

4. Carotenoids

Another type of antioxidant, carotenoids are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin

A (a nutrient that helps regulate the immune system). Look to these foods to boost your carotenoids:

• carrots
• grapefruit
• apricots
• oranges
• mango

5. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.

Although it's not known whether omega-3s can help fight off infections (such as the common cold), research suggests that omega-3s can protect against immune system disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis. Try these omega-3-rich foods:

To Sum It Up

The immune system is an interactive network of organs, cells and proteins that protect the body from viruses and bacteria or any foreign substances.

When the immune system is working properly, you don’t even notice it. It’s when the performance of the immune system is compromised that you face illness..

Plants, herbs, minerals, foods and lifestyle changes can be used to prevent and fight infections due to their antimicrobial and immune-boosting properties.

And the foods in the Mediterranean diet can help you boost your immunity 

How to get started?

By the way if you like this and want to boost your immunity with the Mediterranean diet