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To keep our bodies and minds healthy, it’s useful to consume plenty of foods that boost the immune system. When our immune systems are strong this means our bodies can fight off diseases and infections easier. Eating immune boosting foods also helps us to feel more energetic and to improve our moods. For a great immune system boosting diet, start off by focusing on these six foods.

1 . Kale

Kale is a tasty green vegetable that’s packed with nutrients and vitamins A, K and C. Consuming plenty of vitamin C helps to increase the antioxidant levels in your blood. Vitamin K helps to boost cognitive health and bone health too. Vitamin A, helps to improve the immune system, keeping our bodies strong and more capable of fighting off sickness. Kale has a crisp, earthy taste, and tastes great when it’s been baked. If you don’t enjoy the taste of kale, try mixing it up in a smoothie with a few of your favorite fruits.

2. Walnuts

Walnuts are full of antioxidants plus they are very high in Omega-3, which helps to reduce the risk of heart disease and improve overall health. Walnuts are made up of polyphenols, which helps to reduce inflammation in the body. Walnuts also contain lots of zinc which can help to boost the immune system. It’s also been suggested that zinc can reduce ear infections and any associated minor hearing loss. If you already have hearing loss, the good news is that hearing technology has come a long way. With the best hearing aid, it’s possible to greatly improve your hearing health.

3. Fish

Fish is full of omega-3 acids and vitamin D, there are several health benefits associated with regularly eating fish. The antioxidants inside the fish help to prevent disease and improve the immune system. It’s also been suggested that eating fish improves cognitive decline and heart health. What’s more, fish is a mood boosting food, which may be useful for those experiencing low moods or depression.

4. Spinach

Spinach is packed with vitamins, antioxidants and minerals too. Two of its antioxidants (lutein and zeaxanthin) help protect our eyes from harmful ultraviolet rays. Spinach contains B9, or folic acid, a mineral that supports cell function and tissue growth. Spinach is also a great source of iron, which helps us create hemoglobin for oxygen.

5. Citrus Fruits

Consuming enough vitamin C is one of the best ways to boost your immune system. Vitamin C helps us to produce the white blood cells we need to ward off infections. To get a good dose of vitamin C, you can try any citrus fruits, including oranges, lemons or grapefruit. Another excellent source of vitamin C can be found in red peppers. If you don’t like these foods and want to take care of your health, try a vitamin C supplement.

6. Yogurt

Consuming plain yogurt can help to stimulate your system and reduce the effects of diseases. Yogurts contain vitamin D, which helps keep our bodily defenses strong. Plain yogurt is best, as opposed to those with added sugars and flavors. Yogurt is also closely associated with improving digestive health.