Heat weakens the carrot's cell walls, allowing more beta carotene to be absorbed, which aids the body's production of vitamin A.
Did you know that 6oz (175g) sliced red or green peppers provide nearly three times more vitamin C than an orange? Vitamin C is essential for keeping a healthy immune system.
According to research, consuming garlic may help minimize your risk of getting the common cold. Freshly crushed garlic bulbs contain allicin, a health-boosting active component that fights germs.
Another vegetable that packs more vitamin C than citrus fruit, kale is also a magnificent producer of vitamin A (from beta carotene) and other immune-boosting antioxidants, including vitamin E.
Tuna is high in the antioxidant selenium, which many people do not get enough of in their diets.
Sardines can also improve your immune system. They, like tuna, contain selenium, as well as a smorgasbord of other minerals such as vitamin B12, iron, and vitamin D, which help to boost immune system.
Mushrooms are a good source of selenium and B vitamins, so they can strengthen your immune system in addition to green, red, and orange vegetables.