The immune system is constituted of multiple organs, tissues, cells, and proteins that come together to fight off viruses, bacteria, and other pathogens that cause infections and other diseases. A healthy meal plan ensures that the body receives enough nutrients that help strengthen and support the immune system, thereby safeguarding the body against potential health risks. Read further to learn about a few food items that help in boosting immune function.

Blueberries
Blueberries contain a particular type of flavonoid known as anthocyanin. It has antioxidant properties, which can help boost the immune system. Furthermore, research also shows that people who eat more foods high in anthocyanin are less likely to suffer from the common cold and respiratory tract infections.

Garlic
Garlic has been used for healing purposes since ancient times. It is rich in sulfuric compounds that act as antiseptics. Moreover, these compounds also have antiviral and antifungal properties. One can try including either raw or slightly cooked garlic in their meal plan for the best results.

Pumpkin seeds
An ideal source of zinc, pumpkin seed is beneficial to the immune system as zinc is a popular cold-fighting supplement. However, zinc in excess can suppress the immune system. Pumpkin seeds are also a good source of vitamin K and manganese, which aid in the healing of wounds.

Ginger
Ginger contains a compound called gingerols, which have immense anti-inflammatory properties. When feeling sick, one can try steeping ginger pieces for 4-5 minutes in hot water to alleviate issues such as vomiting and nausea. Furthermore, eating ginger can help reduce fermentation and constipation to ease bloating and intestinal gas.

Turmeric
This yellow-colored spice has been used for healing purposes for a long time due to its curative properties. It contains a compound known as curcumin, which is known for its prebiotic-like properties. This compound can also make changes to the gut microbiota and support it. Additionally, turmeric is also known for its potent anti-inflammatory effects that help the immune system.

Broccoli
A vegetable supercharged with vitamins and minerals, broccoli also possesses antioxidant properties like lutein and zeaxanthin. These compounds help prevent oxidative stress and cellular damage in the eyes. Furthermore, it also contains multiple bioactive compounds that reduce inflammation.

In addition to the food choices mentioned above, one can try other remedies to fight the flu. For example, a warm bowl of chicken soup may slow the movement of neutrophils in the body. It may help in faster recovery. Moreover, the soup also carries great nutritional value and keeps one hydrated. Also, gargling with salt water can sometimes help control upper respiratory system infections. It may also decrease the severity of cold symptoms such as nasal congestion and sore throat pain. If one feels uneasy or feverish, or the cold doesn’t go away even after a week, they should seek the advice of a healthcare professional. It ensures a treatment plan that would ease the symptoms or, in some instances, a diagnosis of any underlying health issue.