20 Ways to Naturally Build and Boost Your Immune System

16. Cherries

As well as tasting delicious, cherries are packed with nutrients. Their rich red color comes from anthocyanin, a super anti-inflammatory and antioxidant agent. They also contain plenty of ellagic acids and vitamin C. While winter may not be the season to get them fresh, there’s an excellent sports recovery drink containing 100 percent Montmorency cherries known as CherryActive, which is taken by numerous elite athletes including cyclists.

Not only a potent antioxidant, but it can also reduce muscle soreness and, being a natural source of melatonin, promote restful sleep.

Nutritional advisor to British Cycling Nigel Mitchell includes CherryActive in the endurance squad’s nutritional strategy, and it was a key feature in their preparation for the Beijing Olympics.

As well as tasting delicious, cherries are packed with nutrients Westend61 / Getty

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15. Iron

Iron is essential to the immune system and can often be depleted with intense exercise. Good food sources include lean meat, poultry, fish, dried fruits, and leafy green vegetables.

But don’t go overboard on supplements, as too much iron can actually be counterproductive. Check first with your health practitioner if in doubt.

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