Food is one of the great joys of life. It is also the fuel that your body uses to remain healthy and strong. Knowing which foods are ideal for keeping your body’s immune system and blood cells in shape is key to living a disease-free life. Prevention is your best weapon against pesky colds and diseases that can build up over time (especially when it comes to your skin and heart). To help you stay healthy, here are ten foods that are perfect for boosting your immune system:

1. Sweet Potatoes

Sweet potatoes are packed with beta carotene, an antioxidant that’s perfect for boosting your immune system. In fact, beta carotene is what gives potatoes their orange hue, and it adds to their tasty flavor as well. For boosting your skin’s ability to fight off damage from UV rays, sweet potatoes are perfect.

2. Green Tea

Although coffee has many immune system boosting qualities, its flaws (especially for your gut) can make it less desirable. If you want a caffeinated drink that’s packed with immune system boosting antioxidants, green tea is the way to go. The amount of EGCG (epigallocatechin gallate) is what’s key in green tea’s appeal, as it’s one of the most powerful antioxidants out there.

3. Almonds

Do you find yourself having colds frequently? If so, nuts (especially almonds) contain vitamins and antioxidants that are fantastic for helping you fight them off (and prevent them from coming back). The vitamin E and healthy fats in the almonds will ensure your body develops and your immune system remains strong.

4. Dark Chocolate

Not only is dark chocolate delicious, but it can be excellent for your immune system and brain (as long as you eat an appropriate amount). Theobromine is an antioxidant that helps your blood cells remain healthy and build themselves up to fight diseases. If you eat a few ounces of dark chocolate a day, you’ll be much more prepared to confront any potential cold or disease you come across.

5. Broccoli

Broccoli is a superfood that should always be on your grocery list. Not only is it delicious and versatile, but it’s packed with many different vitamins. A, C, and E vitamins are found in broccoli, and the fiber-packed nature of the vegetable makes it that much better at protecting and boosting your immune system. Antioxidants are contained in broccoli as well, and these elements boost your ability to fight off diseases (especially arthritis). If you have a hernia, broccoli is especially recommended to help you treat and manage your hernia and help avoid a risky hernia repair surgery.

6. Red Bell Pepper

You would likely be surprised to learn red bell peppers are absolutely packed with vitamin C. Even more than most fruits! In fact, if you compare them ounce to ounce, the red bell pepper has almost three times the vitamin C of an orange. Beta carotene and other vitamins that boost your immune system are contained in the vegetable as well. Your body takes these elements and boosts the immune systems that protect both your eyes and skin.

7. Garlic

One of the tastiest ingredients of endless recipes, the versatility of garlic is hard to overstate. They have immune system boosting properties thanks to the sulfur and allicin that’s contained within them. Keep your meals delicious and your body healthy by packing your grocery cart with garlic next time you visit the grocery store.

8. Spinach

Leafy greens are always a sure bet when you’re trying to stay healthy. Spinach is one of the top contenders for the healthiest leafy green, and it tastes absolutely fantastic (especially when it’s bought fresh). The amount of vitamin C and antioxidants like beta carotene in spinach ensure your body is getting a major immune system boost.

9. Sunflower Seeds

The popularity of sunflower seeds has exploded in the health-nut scene over the last ten years. When you realize just how many vitamins are contained in these sweet, salty seeds, you’ll understand why. With phosphorus, magnesium, vitamins B-6 and E, and selenium, you can feel supercharged after eating a batch of sunflower seeds. With just two ounces of sunflower seeds, you can get the entire amount of selenium you need for the day.

10. Shellfish

When it comes to meat, finding a healthy, properly balanced meal can be tough. In terms of boosting your immune system, shellfish is by far one of the best choices for meat-based meals (and it’s right up there with fatty, oily fish). The zinc that’s packed into the food, and the protein that comes with it, help your immune system remain ready to fight off diseases. The protein packed into the shellfish is excellent for a pre-workout meal as well.

The Grocery Store is Your Portal to Perfect Health

With this knowledge of immune-system-boosting foods, you can make your next trip to the grocery store a triumph. Prepare recipes that incorporate these foods and you’ll make delicious, disease-preventing meals with ease. After all, you are what you eat.