11. Carrots

Another great source of beta-carotene that supports mucous membrane health and immune defense.

12. Dark Greens

Spinach, kale, and other leafy greens are loaded with immune-enhancing nutrients like folate and iron.

13. Ginger

Ginger has anti-inflammatory and antioxidant properties, helping fight off illness and soothe sore throats.

14. Lentils

A plant-based source of protein, iron, and zinc, lentils help energize your immune response.

15. Citrus Fruits (Again!)

They’re so important they deserve a second mention! Vitamin C is essential for cellular repair and defense.

Final Thoughts

Including these 15 foods in your diet will help your body stay resilient, energetic, and ready to defend itself. Combin