There are countless ways to boost your body’s natural defenses to fight against disease-causing organisms and harmful pathogens: Improved sleep, moderate exercise, hydration, reducing stress. But one of the easiest and most reliable way to improve your immune system is by tweaking your diet.

Recently we wrote about five foods that help build up your immunity. We’re kicking it up a notch today by giving you an A-to-Z list of immune-boosting, anti-inflammatory goodness:

Acai Berry

The acai berry is rich in anthocyanins, which are powerful antioxidants. These combat oxidative stress in your body by getting rid of free radicals. In effect, these antioxidants boost your immunity and lower inflammation in the body. Have fun with the acai berries as smoothies or juice or enjoy them with granola!

Broccoli 

This cruciferous vegetable is a nutrient-dense powerhouse. Did you know that just one cup of broccoli provides as much vitamin C as an orange? Broccoli contains beta-carotene, potassium, magnesium, zinc, iron, and an array of B vitamins. Broccoli also contains the antioxidant glutathione.

Cinnamon

This popular, aromatic spice is loaded with immune-boosting polyphenols. Cinnamon also contains antiviral, antibacterial and antifungal properties that help reduce respiratory diseases and seasonal infections.

Dried Cherries

Consuming dried cherries helps to increase anthocyanins in the body which can minimize the effects of inflammation. Cherries are a rich source of polyphenols and vitamin C which have anti-inflammatory properties.

Eggs

Your immune system needs protein and eggs are an excellent source. Not only will your body get healthy protein, but eggs also contain vitamin D, selenium, vitamin E and zinc – all necessary for proper immune function.

Flaxseeds

A rich source of Omega-3 and Omega-6 fatty acids, flaxseeds protect your body from bacteria and viruses, improving your system's immunity. Due to their anti-inflammatory properties, flaxseeds help in preventing asthma.

Garlic

Garlic improves the part of the immune system that fights infections, viruses and cancer. Over the millennia, garlic has been used medicinally as an antiseptic, antibacterial, and antifungal agent. Garlic enhances immunity and helps the body resist or destroy harmful microorganisms.

Havasu Elderberry Gummies

Our delicious berry-flavored gummy supplement features a high-absorption formula that contains black elderberry, antioxidant-packed vitamin c, coconut oil and zinc for immune function. It contains naturally occurring free radical defenders called anthocyanins, and what you and your whole family will like best is the tart taste and all-natural ingredients. Make our Elderberry Gummies part of your daily wellness routine!

Indian Mango

Al mangoes are packed with vitamin C, vitamin A and a variety of carotenoids – all essential nutrients for immune health. Indian mangoes, such as the Alphonso mango, are known for their sweet taste, aroma and vibrant color.

Jicama

Originally from Mexico, jicama is a starchy root vegetable similar to a potato or turnip. It is slightly sweet in flavor, but low in sugar content. Jicama is rich in vitamin C, an effective antioxidant and immune booster.

Kiwi

Kiwis are high in Vitamin C and aid in supporting heart health, digestive health and immune health. The flesh is loaded with vitamins that stimulate immunity and reduce the risk of disease. 

Lemon

All citrus fruits are an excellent source of Vitamin C, which is one of nature’s premium antioxidant. Lemons also are packed with zinc, another immunity-enhancing nutrient. A glass of lemon water mixed with honey is a great midday pick-me-up that will improve immune health.

Miso Soup

Miso soup, a staple in Japanese cuisine for centuries, has tremendous immune-boosting power. Miso is a salty paste made from fermented soybeans, which are loaded with probiotics that promote gastrointestinal health and enhance the immune system. 

Nutmeg

This fragrant spice native to Indonesia, is an ages-old, immunity-boosting substance. For a healthy nightcap, try adding a pinch or two of nutmeg and a teaspoon of honey to some warm milk. The tasty treat will boost your immunity and help you relax for a good night's sleep.

Oysters

Oysters are jam-packed with zinc, which bolsters your immune response by helping white blood cells reproduce. White blood cells, or leukocytes, are the primary specialized cells of your immune system and they contribute by destroying disease-causing microorganisms. Zinc also enhances the actions of antibodies, making them more efficient at warding off infection.

Papayas

This exotic fruit is rich in immune-boosting vitamin C. Papaya also has a powerful antioxidant effect which can help fight against free radicals and reduce oxidative stress which often leads to diseases. It also is beneficial for gut health.

Quinoa

This ancient grain promotes gut health and enhances your immune health. It is loaded with probiotics that help to defend against harmful bacteria that enter the gut. Quinoa also contains Quinoa contains immune-boosting lysine.

Rutabaga

Rutabagas contain high amounts of glucosinolates, compounds with antioxidant properties that help reduce inflammation. Rutabagas are also loaded with vitamin C.

Spinach

Popeye ate spinach for a good reason: The leafy veggie is one of nature’s top superfoods. Spinach has a high content of folate, vitamin A, vitamin C, fiber, magnesium and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair.

Turmeric

Turmeric has been a staple of Indian cuisine for nearly 4,000 years. This magical spice is a superfood that more and more people are turning to for medicinal reasons. Try adding extra turmeric into your diet during periods of stress or during flu season to help give your immune system a little boost.

Ugli Fruit

The ugli fruit is a citrus fruit known for its immune-boosting benefits thanks in large part to its high vitamin C content. Like all citrus fruits, the ugli is a powerful antioxidant that enhances the immune system by producing white blood cells, which protect the body from infections. 

Vitamin Supplements from Havasu

No matter how good our intentions are about eating healthy, we sometimes fall out of our routine. While eating a balanced diet is key to immune health, Havasu Nutrition is here to help you along your path to excellent health. Try our Premium Multivitamin Gummies or Premium Probiotic Gummies or Ashwagandha Capsules.

Walnuts

Walnuts are a good source of folate, vitamin B6, copper and a source of iron and zinc which contribute to the normal function of the immune system. Almonds, pistachios and all other nuts also will do the trick.

Xnipec 

Xnipec is a tasty, spicy salsa that includes habanero peppers, tomato, onion and orange juice. We all know that orange juice is loaded with immune-boosting vitamin C, but habanero peppers also are an excellent source of vitamin C.

Yogurt

Adding yogurt to your diet will help improve immunity but read the labels and select brands with minimal added sugar. Yogurt is loaded with probiotics (“good” bacteria) that helps fine-tune your immune system. Gut health is key to good immunity.

Zucchini

This ubiquitous veggie is rich in glutathione peroxidase, vitamin A, vitamin C and other anti-inflammatory compounds. Adding zucchini to your regular diet will reduce oxidation and inflammation and boost your immune system to protect against disease.

Now I said my immunity A-B-C’s . . . next time won’t you sing with me?