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If you’re looking for ways to help keep yourself healthy when staying at home. Your first step should boost your immune system. What you eat is important. Here are the tips about foods and vitamins that boost the immune system for flu season. You should better read through to protect yourself.

Vitamin C

Vitamin C is one of the most effective nutrients that protect against immune system deficiencies. It helps encourage the production of white blood cells which can help fight harmful infection. Almost all citrus fruits are high in vitamin C, such as grapefruit, oranges, lemons and limes. It can also help wounds heal faster and strengthen your skin’s defense system.


Quercetin, a plant nutrient commonly found in fruits and vegetables, including apples, onions, teas, berries and as well as red wine, is particularly good at helping you fight off the flu. Numerous experiments have shown that quercetin exerts antiproliferative, antioxidative, antibacterial, anticancer and antiviral effects.

Quercetin helps prevent flu infection by making it difficult for the flu virus to enter cells. There is also evidence that vitamin C and quercetin co-administration exerts a synergistic antiviral action due to overlapping antiviral and immunomodulatory properties and the capacity of ascorbate to recycle quercetin, increasing its efficacy.


Zinc is an important aspect of nutrition. It has a powerful ability to boost immune function and fight inflammation. Zinc deficiency can increase the risk of infection and severely impair immune system function. It has a great impact for many aspects of health that you could use Zinc to boost the immune system during global health issues. The source of Zinc includes beans, nuts, tofu and seafood.


Protein is found in every cell of the body that plays an important role in protecting the body from viruses and bacteria. We should have enough protein in our diet everyday, otherwise, the deficiency in protein may lead to symptoms of weakness, fatigue, apathy, and poor immunity. The source of protein can be lean meats, eggs, dairy products, and nuts. Get enough protein everyday to stay healthy!


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