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As they say, an apple a day keeps the doctor away. However, it turns out that there are also many other foods that will allow you to build immunity and keep germs at bay. In addition to staying hydrated, loading your plate with colourful fruits and vegetables can help to boost your immune system. Here’s a list of some leading superfoods to keep you strong, healthy and nourished, despite your jam-packed schedule of work, travel and play.

Garlic: Garlic contains an active ingredient called allicin, which is known for fighting infection and bacteria. It’s immune boosting properties come from a heavy concentration of sulfur-containing compounds. Garlic is also said to help lower blood pressure and slow down the hardening of arteries according to healthline.

Citrus fruits: Because your body doesn’t produce or store vitamin C, it is essential for individuals to have a daily intake of the important vitamin. Almost all citrus fruits are high in vitamin C. There is such a large variety of fruits to choose from including oranges, grapefruit, lemon, lime and clementines. Most people turn to vitamin C once they have caught a cold, however, it is important to continuously eat foods like citrus fruits, with high levels of vitamin C to keep your immune system running at 100 percent.

Ginger: Similar to citrus fruits, ginger is another item individuals run to once they’ve caught a cold. Yet, like vitamin C, ginger also helps prevent one from catching a cold in the first place. It contains multiple anti-inflammatory and antioxidant compounds very beneficial to our health. Ginger has many benefits which also help with nausea, inflammation, and pain reduction.

Spinach: Not only is spinach filled with vitamin C, it is also full of various antioxidants and beta carotene which helps increase the infection-fighting capability of our immune system. When spinach is eaten raw, or very lightly cooked, it is best in order to retain as many nutrients as possible.

Yogurt: Probiotics, where are found in yogurt, are healthy bacteria which keeps the gut and intestines free of disease causing germs. Probiotics are found in supplement form, however, it was said that eating a dose of yogurt is just as effecting in boosting immunity as taking the pills.