A good immune system is a cornerstone to good health because it protects the body from opportunistic infection and disease. Unfortunately, many medical disorders can weaken the immune system. The most frequent: HIV or AIDS, hepatitis, cancer, and some medical treatments. Even if you have a weak immune system, a simple change in your diet can do wonders.

There are several foods that back up the immune system:

A nice infusion of vitamin C can boost your immune system. A handful of plump, juicy strawberries, oranges, lemons, and even leafy vegetables like Kale and bell pepper will provide all the vitamin C needed to support healthy immune function. Studies show these vitamin-rich foods prevent the development of free radicals that could harm cellular function.

Omega-3 fatty acids from fish like sardines, mackerel, and herring support healthy cellular function and enhances white blood cell activity. A recent study showed that the positive effect of Omega-3 fatty acids can happen within a week.

Zinc, a mineral found in protein latent food like oysters, lamb, beef, and poultry, strengthens the immune system and white blood cells. Without zinc, white blood cells cannot function. So it is imperative that you consume 2-3 servings per week to get the optimum amount of zinc.

Magnesium-rich dark chocolate can boost your immune system by strengthening antibodies. According to Dr. Erin Palinski Wade, magnesium prevents antibodies from becoming impaired and repels viruses and infections.

Seeds and nuts are also filled with vitamin e and magnesium. Studies show that vitamin E’s antioxidant properties fight off viruses and bacteria. A handful of tasty Brazilian nuts, walnuts, pecans, and almonds can provide all the vitamins needed to boost your immune system. But remember, nuts are also fatty. So if you are dieting, eat them in moderation.

Garlic and onions both known for their immune system protection properties. Garlic is filled with the antiviral and antibacterial substance allicin. Onions have a substance called quercetin, which is also known for its antiviral properties. A few servings of spaghetti with tomato sauce every week should do the trick.

Yogurt supports your immune health because it is loaded with probiotics. These are the good bacteria that help your digestive system stay regulated. The antibodies will keep your immune system in good order because it fights viruses and other bad things attempting to invade your system. Unsweetened yogurt is the best choice.