7 Foods That Fight Back: Immune System Boosters

Seafood Provides Immune-Boosting Omega-3 Fatty Acids

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The omega-3 fatty acids found in some types of fish — such as salmon, sardines, herring, and mackerel — enhance the functioning of immune cells

Healthy Proteins Bolster Disease-Fighting White Blood Cells

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The National Institutes of Health (NIH) notes that zinc — a mineral abundant in meats like oysters, poultry, seafood, beef, and lamb — works with the protein found in meat to strengthen the immune system

Dark Chocolate Has Magnesium, Which May Strengthen Antibodies and Help Prevent Disease

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Plenty of vitamins and minerals play a role in immune function, but a particular standout is magnesium, according to a 2022 study

Citrus and Leafy Greens Offer Immune-Supportive Vitamin C

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Vitamin C may help protect the body against oxidative stress, and that helps support immune function, says Palinski-Wade

Nuts and Seeds Bring Vitamin E, Selenium, and Magnesium — All Immunity Fortifiers

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For a filling snack that’s also a boon to your immune system, reach for a handful of nuts or seeds

Garlic and Onions Contain Potential Antiviral Properties

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Garlic gets its distinctive smell from sulfur compounds, says Palinski-Wade, and whether or not you love the aroma

Yogurt Aids Gut Health, Which May Positively Affect Immunity

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Yogurt is rich in probiotics, the good bacteria that support gut health,

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