In addition to being a good source of protein, salmon is a healthy fatty fish packed with vitamin D which helps in regulating and strengthening immunity and can <a href="https://www.bmj.com/content/356/bmj.i6583">help prevent respiratory tract infections</a>. Milk and 100 percent juices that are fortified with vitamin D can also be a good source of this immune-boosting nutrient. Oysters contain more zinc per serving than any other food.

Sea Food To Build Immunity

No single food is going to prevent you from getting sick but focusing on an overall nutrient-rich dietary pattern and healthier lifestyle behaviours, like <a href="https://www.wellandgood.com/why-you-need-more-sleep-when-sick/">adequate sleep</a>, <a href="https://www.wellandgood.com/how-effective-is-washing-your-hands/">hand-washing</a>, <a href="https://www.wellandgood.com/walking-mile-day/">physical activity</a>, and <a href="https://www.wellandgood.com/stress-management-benefits/">stress management</a>, can help keep your immune system working at its best.Although many people fall into the trap of believing that an endless supply of supplements is the gateway to a pristine immune system, just about any dietitian will tell you that you should first try boosting your immunity with solid, wholesome foods and <a href="https://www.wellandgood.com/tea-for-gut-health/">healthy teas</a>.

Keeping Your Immune System Healthy

First and foremost, Vitamin C is an essential vitamin, meaning that your body cannot create this micronutrient on its own and therefore, must obtain it through diet in order to get all of the impressive benefits.<ul><li>Vitamin C is also an antioxidant, which keeps your immune system strong by protecting your body from free radicals. </li><li>Vitamin C also supports the production of white blood cells called lymphocytes and phagocytes, which work to protect your body against infection.</li></ul>

Citrus Fruits

<ul><li>Apple skin contains quercetin, a phytochemical that can support immune health and reduce inflammation.</li><li>Add a little crunch to your salad and a major boost to your immunity with the simple addition of carrots.</li><li>Rich in vitamin C and antioxidants like vitamin A, spinach is good for a strong immune system.</li><li>High in selenium and zinc, sunflower seeds are good for your immune system.</li><li>Beans are a good source of protein, especially glutamine.</li><li>Garlic is antimicrobial and good for your immune system.</li><li>Brazil nuts are rich in selenium, an antioxidant that is important for thyroid function and immune function.</li></ul>

Nature Has It All

Protein is a must. <a href="https://www.wellandgood.com/vegetarian-protein-foods/">High-protein foods</a> like seafood, chicken, beans, unsalted nuts and seeds can be beneficial for your immune health. Experts tout eggs as one of the best options, thanks to their variety of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586567/">bioactive compounds</a> that can influence anti-inflammatory pathways in the body.Other protein-rich foods, including ready-to-drink <a href="https://www.wellandgood.com/better-drink-protein-shake-before-after-workout/">protein shakes</a>, can also work to boost immunity.

Protein-Rich Diet

No eating plan is going to prevent you from getting sick, but foods are an important part of boosting your immunity and your overall health.