4.) Garlic: Garlic Is found in almost every cuisine in the world. It adds a little zing to food and It’s a must-have for your health. Early civilizations recognized Its value In fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
 
5.) Ginger: Ginger Is another Ingredient many turn to after getting sick. Ginger may help decrease Inflammation, which can help reduce a sore throat and other Inflammatory Illnesses. Ginger may also help decrease nausea. While It’s used In many sweet desserts, ginger packs some heat In the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
 
6.) Spinach: Spinach made our list not just because It’s rich In vitamin C. It’s also packed with numerous antioxidants and beta-carotene, which may Increase the Infection-fighting ability of our Immune systems. Similar to broccoli, spinach Is healthiest when It’s cooked as little as possible so that It retains It’s nutrients. However, light cooking enhances It’s vitamin A and allows other nutrients to be released from oxalic acid (oxalic acid occurs as the dihydrate with the formula C2H2O. 4· 2H2O. It occurs naturally in many foods)
  
7.) Turmeric: You may know turmeric as a key Ingredient In many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory In treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric It’s distinctive color, can help decrease exercise-induced muscle damage.
8.) Green Tea: Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels Is In It’s levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance Immune function. The fermentation process of black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, Is steamed and not fermented, so the EGCG Is preserved. Green tea Is also a good source of the amino acid L-theanine. L-theanine may aid In the production of germ-fighting compounds In your T-cells. 
9.) Sunflower Seeds: Sunflower seeds are full of nutrients, Including phosphorous, magnesium, and vitamin B-6. They’re also Incredibly high In vitamin E, with 82 percent of the daily recommended amount In just a quarter-cup serving.

10.) Vitamin E: Vitamin E Is a powerful antioxidant. It’s Important In regulating and maintaining Immune system function. Other foods with high amounts of vitamin E Include avocados and dark leafy greens.

11.) Shellfish: Shellfish Isn’t what jumps to mind for many who are trying to boost their Immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high In zinc include: Crab, Clams, Lobster, and Mussels

Keep In mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, It’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually Inhibit Immune system function.