Your immune system is a powerful ally in the quest for radiant health. But you have to take care of it so it can take care of you! Here are ten foods that can help beef up your body’s natural resistance to harmful substances including bacteria, chemicals and viruses.

1. Citrus Fruits

Did you know that eating foods rich in Vitamin C—such as oranges and tangerines—could strengthen your sinuses and immune system? Vitamin C boosts your body’s defenses. For the most benefit, experts recommend getting at least 500 milligrams of Vitamin C a day. In addition to citrus and other fruits such as guava and kiwi, we recommend taking Schiff® Vitamin C 1000 with Rose Hips, a natural bioflavonoid that enhances Vitamin C absorption.

2. Ginger

Warm, spicy and pungent, ginger is loaded with antioxidants and anti-inflammatory compounds. Grate some fresh ginger with garlic and soy sauce for a delicious marinade. Or use this fragrant plant to make a soothing tea: just grate fresh ginger into boiling water, let it steep for ten minutes, and strain into a cup. Ginger has a natural sweetness that’s enhanced by a teaspoon of honey and a squeeze of lemon.

3. Chicken Soup

If you think the idea of chicken soup as a remedy is old-fashioned, you’re right! Chicken soup has been used for generations—and now science confirms why it’s effective. According to a University of Nebraska Medical Center study, chicken soup reduces inflammation by inhibiting the movement of neutrophils—the white blood cells that fight infection. Cooking the chicken also produces a mild anti-inflammatory effect, due to the release of cysteine, an inflammation-fighting amino acid. And a hot, steaming bowl of soup is a naturally soothing way to relieve congestion.