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Strengthen your resistance against illness with these power-packed foods

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Besides containing probiotics that are good for your body, yogurt is packed with nutrients like magnesium, selenium and zinc that may enhance your immune system. Choose unsweetened, low-fat yoghurt as a healthier choice. 

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Citrus Fruits

Vitamin C is key to fighting infections as it boosts the production of white blood cells. Almost all citrus fruits such as grapefruits, oranges, lemons and kiwis are rich in vitamin C. Since our bodies don't store or produce Vitamin C, it's wise to incorporate citrus fruits into our daily diet. 

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A papaya contains over 200% of the daily recommended amount of vitamin C, an excellent immune-boosting agent. 

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When it comes to preventing colds, vitamin E is usually overlooked compared to vitamin C. However, vitamin E is also key to a healthy immune system. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving of almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

See also: 7 Vegan Skin Oils To Transform Your Complexion


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A key ingredient in curry dishes, this bright yellow, bitter spice is more than just its vibrant colour and flavour. Turmeric contains curcumin that helps your body to neutralise free radicals and repair damages.

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Kale is rich in antioxidants, calcium, vitamins C and K and iron, offering a range of health benefits that include removing unwanted toxins and boosting your immune system.

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Broccoli is one of the healthiest vegetables to have at your dining table as it is supercharged with vitamins such as A, C and E, and antioxidants. The key to keeping its power intact is to cook it as little as possible or better yet, not at all.

Read also: How To Be Healthy This 2020


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Spinach is a good source of antioxidants, vitamin C and beta carotene, all of which may help increase the infection-fighting ability of the immune system. Spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. 

Related: Manila's Hidden Gems For Vegans And Vegetarians

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Ginger is a spicy root that has excellent anti-inflammatory and immune-boosting benefits. It is also known as a diaphoretic, which induces perspiration. Therefore, it may help in alleviating feverish conditions. Drink ginger tea if you feel a cold coming on. You can also add ginger in your diet through a wellness shot, a smoothie, a salad or soup. 

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Most of garlic's health benefits are derived from the immune-boosting allicin that is formed when a garlic clove is chopped, crushed or chewed. Low in calories and rich in vitamin C, it also supports the body's protective mechanism against oxidative damage.

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