Home > Diet and nutrition > The immune system Updated 14 April 2014 5 immune boosters in your kitchen You don’t need a handful of vitamins and supplements to keep your body healthy, check out these five immune boosting foods you probably already have in your kitchen. 2 berries ~ Related Tips to keep your immunity strong this winter 10 immune system boosters Boost your family's immunity Check Glycaemic index tool » Count Calorie counter » Quiz Ready for weight loss? » Ask DietDoc » Why it's good to go low-carb Enjoying fish without the risk The immune system is an amazing thing and constantly defends you against a myriad of diseases. By eating a healthy diet and living a healthy lifestyle, you can keep this delicate system functioning as effectively as possible. And it’s easier than you think. Research has shown that if you are deficient in certain micronutrients, such as zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E. Your immune system’s response to an intrusion could be altered. These five foods have been shown to have a positive effect on the immune system in supporting it to keep you healthy. Best part is, you probably already have them in your kitchen:1. GarlicRaw or cooked, depending on how you prefer it, garlic is the golden-child of a healthy immune system. Many experts hail garlic as the most powerful natural antioxidant available due to allicin, a compound in the garlic. It works like a natural antibiotic and has been shown to prevent chronic, long term illnesses. Add it to any vegetable dish or to spice up a warm winter stew. 2. CinnamonPerfect for sprinkling over butternut, bananas or in smoothies, cinnamon has been shown to contain antimicrobial compounds which inhibit bacteria and viruses. Cinnamon also has a positive effect on how the body uses insulin and may also counter free radicals that can cause chronic inflammation. 3. AvocadosAvocados are filled with essential fatty acids as well as vitamins A and E. Although they’re seasonal, you can generally get them all year around. Some research showed that absorption of two key antioxidants—lycopene and beta-carotene – increased substabtially when fresh avocado (or evenavocado oil) was added to salad. Mash one up with some lemon juice for guacamole or blend it with a banana and some cacao for a delicious, healthy chocolate mousse. 4. NutsNuts and seeds are high in fibre and magnesium as well as monounsaturated and polyunsaturated fats and vitamin E, all of which help maintain healthy cholesterol levels and a healthy digestive system. Almonds and walnuts are believed to be the most beneficial. 5. BerriesStrawberries, blueberries, blackberries and raspberries are packed full of antioxidants, more so than any other fruit. Blueberries contain impressive amounts of vitamin C and folate which have been shown to support a healthy urinary tract, improve memory and vision and even lower cholesterol. Add them to your morning smoothie, your lunchtime salad or snack on them with some coconut milk as a delicious dessert. Sources: Health Harvard publications; Huffington Post; The Guardian; The World’s Healthiest Foods; Medical News TodayRead more:Treatment of immunodeficiency Boost your child's immunity5 immune boosting tips Amy Froneman More in Diet and nutrition Fight disease with fermented foods More: Diet and nutritionThe immune system SPONSORED: We want your Facebook like Join our Facebook community and help us reach 100 000 likes fast! advertisement Get a quote Momentum - save up to 35% on healthcare advertisement Read Health24’s Comments Policy Comment on this story 2 comments Add your comment Thank you, your comment has been submitted. Logout Comment 0 characters remaining Share on Facebook Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Keep your pet's teeth in tip top condition Cape Town's legendary Blisters for Bread walk 2014. Occlusal disease - a modern day dental problem Eduloan offers affordable education finance Live healthier Winter Wellness » Boost winter health Happy feet in winter Don’t become a winter blimp Tips to stay fit and healthy in winter When it's cold it's easy to pick up the coughs and sniffles, and it's even easier to indulge in comfort foods. Don't ! Vitamin wise » Vitamins for HIV What to eat for vitamin B? Cut down on vitamins Get your vitamins right Find out which vitamin to use for which condition. Ask our Vitamin expert.