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11 Foods That Could Help Keep You From Getting Sick

We could all use an immunity boost.

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Ethan Calabrese

When flu season hits (or when COVID cases start to rise again), many of us tend to reach for the supplements and pills to help fend off illness. Sure, they can be effective, but they may not be totally necessary if you know how to keep your immune system strong through your diet. We consulted Stefani Sassos, MS, RDN, CSO, CDN for her take on immunity-boosting foods. Here's everything you need to know.

1. Citrus Fruits

ruby red grapefruit
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Those Emergen-C drinks you chug when you're fending off a cold? It's because of their "vitamin C." You could take the tablets and drink the drinks, but they aren't quite as tasty as the real thing, so load up on citrus fruits like grapefruit, oranges, and lemons.

What To Make: Lemon Pepper Chicken

lemon pepper chicken
ETHAN CALABRESE

Fresh lemons are the easiest way to add bright and bold flavor to chicken breasts. In this recipe, you're using the zest and the juice for the seasoning and the sauce.

Get the recipe from Delish.

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What To Make: Orange Glazed Pork Tenderloin

glazed pork tenderloin
Tiffany Azure

You only need five ingredients (plus salt and pepper) to make this healthy roast pork dish.

Get the recipe from Delish.

2. Button Mushrooms

Mushrooms

Not only do they have B vitamins riboflavin and niacin, which keep your immune system healthy, but they also have selenium. Sassos says, “Selenium is an essential nutrient that our bodies can’t make and we need to get through food. Research shows that individuals with low levels of selenium have a reduced ability to respond to viral infections.”

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What To Make: Mushroom Risotto

mushroom risotto vertical
Ethan Calabrese

Sure, risotto may take a bit of time to come together, but the stirring is therapeutic, as is the end result. Bonus: it tastes even better the next day!

Get the recipe from Delish.

What To Make: Balsamic Grilled Mushrooms

grilled balsamic mushrooms
Parker feierbach

Throw these on the grill and you'll have the bonus benefit of loading up on fresh air and vitamin D. The balsamic-soy marinade is a game-changer.

Get the recipe from Delish.

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3. Fermented Foods

Yogurt

To keep your immune system strong, add fermented foods into your diet. These foods—such as miso, pickles, olives, and yogurt—help increase the good bacteria in your gut (which is where the majority of your immune system is), and can up your production of antibodies.

What To Make: Instant Pot Yogurt

Instant Pot Yogurt - Delish.com
Parker Feierbach

Have some extra time? Make your own yogurt! It's extra-fresh, creamy, and smooth. And it earns you major bragging rights.

Get the recipe from Delish.

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What To Make: Pickleback Wings

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Parker feierbach

Don't toss the jar of leftover pickle juice! It—along with some bourbon, honey, and spices—makes the perfect brining solution.

Get the recipe from Delish.

4. Red Bell Peppers

Red Pepper
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When you think vitamin C, you probably think citrus, but surprisingly, red bell peppers have twice as much vitamin C as citrus, plus they're a source of beta carotene. Who knew?

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What To Make: Stuffed Peppers

stuffed peppers
Parker feierbach

Is there anything more comforting than a warm baked pepper stuffed with beef, rice, and cheese? We don't think so. This is our classic recipe—once you master them start experimenting with our Cheesesteak and Chicken Parm varieties.

Get the recipe from Delish.

What To Make: Creamy Roasted Red Pepper Penne

roasted-red-pepper-penne
Ethan Calabrese

Jarred red bell peppers give this creamy pasta the kick you've been searching for.

Get the recipe from Delish.

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5. Broccoli

Broccoli

Broccoli is packed with vitamins (A,C, and E), minerals, and tons of antioxidants, so if you want to get some serious bang for your veggie buck—go hard with the broccoli.

What To Make: Keto Broccoli Salad

keto broccoli salad
PARKER FEIERBACH

This easy broccoli salad is the perfect meal prep recipe. Besides being well-rounded and healthy, we think it's even better the next day. If you're vegetarian, swap out the bacon for a diced avocado.

Get the recipe from Delish.

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What To Make: Broccoli Cheddar Soup

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PARKER FEIERBACH

Feel free to add some extra broccoli in there to sneak in some extra veggies. No one will mind.

Get the recipe from Delish.

6. Watermelon

watermelon
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Citrus isn't the only source of vitamin C. According to Sassos, you can fill up on it with your favorite summertime too.

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What To Make: Watermelon Feta Salad

watermelon feta
Parker Fierbach

Watermelon + cucumbers is one of the most refreshing combos of all time.

Get the recipe from Delish.

What To Make: Watermelon Fries

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Chelsea Lupkin

We add just a a little kick to complement the sweetness of the watermelon, but if you're a fan of spicy foods, feel free to go crazy with the chili powder.

Get the recipe from Delish.

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7. Garlic

Garlic Cloves
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Garlic breath is totally worth the many immune-boosting benefits, thanks to the large amount of allicin garlic contains, a sulfur-containing compound that keeps your immune system strong.

What To Make: Garlic Spaghetti

garlicky spaghetti
PARKER FEIERBACH

This recipe calls for SIX cloves of garlic. And the rest of the ingredients are probably things you have in your pantry right now.

Get the recipe from Delish.

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