Could what you make for dinner tonight help bolster your immune system? Maybe. And in the era of COVID-19 when strong immunity is crucial this information can be empowering.

The immune system is the bodys defense mechanism that works tirelessly to protect us from substances that can make us ill, like bacteria, viruses, parasites, and environmental toxins, says Karen Ansel, RDN, whos based in Syosset, New York, and is the author of Healing Superfoods for Anti-Aging. And, she explains, like the rest of the body, the immune system requires certain nutrients to perform at its best. In fact, certain nutrients have a direct effect on the production and activity of immune cells and antibodies, according to Harvard Health Publishing.

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So how do we support our immune systems with whats on our menu? Diet-wise, the best thing you can do for a strong immune system is to focus on whole foods such as fruits, vegetables, whole grains, and lean protein, Ansel says. Fruits and vegetables are filled with vitamins, minerals, and antioxidants that support the bodys immune soldiers so that they can quickly spring into action to fight off foreign invaders, while protein helps build infection-fighting antibodies, says Ansel.

On the flip side, an ultraprocessed diet, as well as a Western diet high in sugar, alcohol, and red meat while low in fruits and veggies, can be harmful to your immune system and even suppress it. That doesnt mean that you have to nix these entirely, but you may want to consume them in moderation to keep your immune system strong and healthy, Ansel adds.

RELATED: 7 Ways to Keep Your Immune System Healthy

Check out these recipes below that all contain immune-supporting superstar ingredients, from turmeric to tangerines, and ginger to garlic. Then consider making one of these dishes today to keep your immune system running smoothly.

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15 Immune-Boosting Recipes With Turmeric, Ginger, Cinnamon, and More - Everyday Health