With cold and flu season underway, your body's immune system is working overtime. It's your body's first line of defense against the harmful viruses and bacteria that cause illness. The good news is that certain foods can give your system a helping hand. Keep reading to learn which foods family doctors recommend including in your diet to keep you healthy this season.

What Foods Are Good for a Strong Immune System?

1. Citrus Fruits

Vitamin C is critical to a strong immune system because it increases the production of white blood cells, which fight infections. But your body does not naturally make or store vitamin C, which means you need a daily dose to keep your immune system healthy. That's why your family doctor might recommend eating more citrus fruits. 

Fruits such as oranges, limes, tangerines, clementines, grapefruit, and lemons are packed with vitamin C and can be easy to incorporate into your diet through salads, juices, or as a snack. Red bell peppers are also high in vitamin C. 

2. Spinach

Spinach is high in vitamins C, A, and E, all important to a strong immune system. But it is also a rich source of antioxidants, which protect your cells from harmful molecules called "free radicals," which have been linked to heart disease and cancer. Antioxidants strengthen your immune system by protecting the white blood cells that fight infections. Spinach loses many of its nutrients when cooked, so try substituting it for lettuce in your salad or blend it into a smoothie to get its full benefits. Broccoli is another food that is packed with antioxidants.

3. Garlic

As a must-have seasoning, garlic adds a delicious zing to many dishes. But family doctors know it is also high in sulfur-containing compounds such as allicin. While sulfur contributes to the unpleasant breath many associate with garlic, it is essential for breaking down the nutrients needed for a healthy immune system. Sulfur is also important for the health of other systems, such as the brain and liver.

Eating garlic raw is most effective because allicin becomes diluted during cooking. Try adding minced raw garlic to salsa, salad dressings, or guacamole to increase sulfur in your diet. 

To stay healthy during this flu and cold season, contact the family doctors at Affinity Health Group in Monroe, LA. From pediatric care to home health services, these professionals believe that preventative care is key to staying healthy. Whether you need information on living a healthier lifestyle or chronic care treatments, call them today at (318) 807-4900 or visit them online.