What foods can boost the immune system?

Immunity refers to the body's ability to defend itself against harmful external substances such as bacteria and viruses. Individuals with low immunity are more susceptible to illness, making it very important to strengthen immune function. Besides ensuring good sleep and a healthy mental state, diet is also a crucial factor. Eating plenty of fresh vegetables and fruits—such as spinach, bitter gourd, tomatoes, oranges, and mangoes—is beneficial because they are rich in essential vitamins, minerals, dietary fiber, and various antioxidants needed by the immune system. Whole grains, such as brown rice, oats, millet, and sesame seeds, are important nutritional sources for boosting immunity. They contain abundant vitamins, minerals, and unsaturated fatty acids that help the body resist viruses and reduce inflammation. Consuming fish in moderation, such as salmon, crucian carp, and silver carp, is recommended, as these are rich in protein and antioxidant-rich unsaturated fatty acids that help enhance immune function. Including lean meats such as lamb, beef, and chicken in appropriate amounts can also support immunity, as they provide protein and vitamin B6 that promote the body’s resistance to infections. In summary, a balanced diet and regular exercise are fundamental ways to improve immunity. Regular health check-ups, proper lifestyle adjustments, and maintaining a positive mental state are essential for sustaining good health and enhancing immune function.