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By Heide Kennedy, Arizona Farm Bureau Communications Intern

Food is nutrition, we all know that by now. But did you know what we eat has a huge impact on our ability to avoid getting sick and to also get better faster? Research shows that a balanced diet is more effective at preventing illness than vitamin C supplementation alone.

Here is a quick cheat sheet of some of the best immune system-boosting foods according to nutritionists!

Citrus – The traditional immune-boosting food. Citrus is full of vitamin C, which acts as an antibiotic and protects cells against damage.

Yogurt – Full of live cultures and probiotics that are beneficial to gut health. 70-80% of your immune-boosting bacteria live in your gut!

Garlic – Has been used for centuries in ancient medicine. Known for alliin content, which is antimicrobial and anti-inflammatory.

Sweet potatoes – A good source of beta-carotene, which is necessary for the body to produce vitamin A, which then protects cells and tissues from infection. Sweet potatoes are also a good source of fiber, potassium, and vitamin C.

Leafy greens – These are a powerhouse of nutrition, as they contain vitamins A, C, and E, as well as folate. The 3 best varieties are spinach, kale, and Swiss chard.

Almonds – These are a rich source of vitamin E. Vitamin E is responsible for protecting cell membranes against oxidative stress.

Something cool about many of these foods is that they’re produced right here in Arizona! Citrus is one of the 5 C’s of Arizona, we have lots of dairies that produce milk for yogurt, and we also grow lots of different leafy greens! Getting your hands on some nutritious immune-boosting foods couldn’t be easier!

For more health and food articles, check out the Fill Your Plate blog!