A truly healthy immune system depends on a balanced healthy diet that’s maintained over time. It’s like training for a battle and preparing your body in advance so it can throw a good punch when attacked by viruses, bacteria and toxins.

It’s generally best to get your immunity-boosting vitamins and minerals from your food rather than in pill form. Here are some of the foods that deliver the top vitamins and minerals your immune system needs to perform:

Vitamin A (Beta Carotene)

This vitamin helps keep your intestines and respiratory system healthy. Vitamin A-rich foods include carrots, sweet potato, spinach, broccoli and red bell peppers.

Vitamin C

Vitamin C helps stimulate the formation of antibodies. Citrus fruits, strawberries, red bell pepper and kiwi are all rich in this vitamin.

Vitamin E

This nutrient promotes the neutralization of free radicals by working as an antioxidant. Foods full of vitamin E include vegetable oils, nuts, seeds and avocado.

Protein

Specific amino acids found in protein are essential for T-cell function, which are cells that protect the body against pathogens. Meats, poultry, seafood, eggs, beans, nuts and seeds all have lots of protein.

Zinc

There are many zinc-dependent enzymes in our body and deficiency has been linked with immune dysfunction. Zinc-rich foods include beans, seeds, nuts, meat, poultry and seafood.

So load up on these immunity-boosting foods. And get your body in top shape so that if it needs to engage in a battle, it can come out swinging.