6 Immune-Boosting Foods

If you are currently looking for ways to combat the affects of winter colds and flu, the most effective method is not to get them in the first place. The best defence against flu and infections lies within you and it’s your immune system. The immune system has the power to protect you against millions of viruses, bacteria and toxins, but it has to be strong enough.
But, how do you boost your immune system? The easy way to do that is through your diet. Of course, you may have to follow this diet for a few weeks or even months before seeing the real effects on your body's defenses. There are many immune-boosting foods that can help you get a strong immune system and protect you against nasty viruses:

1. Fatty fish: fish such as salmon, tuna, mackerel and sardines are rich in selenium and omega-3 fatty acids which reduce inflammation, protect the lungs and increase the activity of white blood cells that fight bacteria. Eat fatty fish at least two times per week.

2. Onions: onions contain powerful antioxidants such as quercetin, allicin and anthocyanins, which have anti-inflammatory and antibacterial properties. Try to eat half a cup per day.

3. Eggs: eggs are an excellent source of good quality protein and also contain choline - a substance that prevents the invasion of viruses and bacteria in the body.

 4. Legumes: peas, beans, lentils and other legumes are a concentrated source of protein and carbohydrates and are also rich in zinc, which increases the production of white blood cells. Eat at least half a cup of beans twice a week.

5. Mushrooms: the regular consumption of mushrooms stimulates the immune system and increases the production and activity of white blood cells.

6. Yogurt: yogurt and especially Greek yogurt, contains probiotics that are beneficial bacteria that help maintain low levels of pathogens in the gastrointestinal tract. Eat at least one portion of yoghurt per day.