Maintaining a strong immune system is more important than ever. While supplements can help, getting your nutrients from whole foods is the most effective way to protect your body. Here are 7 science-backed superfoods to include in your diet:

• Citrus Fruits: Oranges, lemons, and grapefruits are packed with Vitamin C, which increases the production of white blood cells.

• Red Bell Peppers: Surprisingly, these contain twice as much Vitamin C as citrus fruits and are also a great source of beta-carotene.

• Garlic: Known for its infection-fighting properties, garlic contains heavy concentrations of sulfur-compounds like allicin.

• Ginger: Perfect for reducing inflammation and soothing a sore throat or nausea.

• Spinach: It’s not just rich in Vitamin C but also packed with numerous antioxidants and beta-carotene.

• Yogurt: Look for “live and active cultures” to stimulate your immune system and maintain gut health.

• Almonds: These are a great source of Vitamin E, a powerful antioxidant that is key to a healthy immune system.