When you’re under the weather, a bowl of chicken soup or a steaming cup of tea might be your go-to remedy. But can the foods you eat actually make a difference in how fast you recover — or even help you avoid getting sick in the first place?

“While no single food is a magic cure when you’re sick, eating a nutrient-rich diet full of vitamins, minerals, and antioxidants that support your immune system can make a real difference,” says registered dietitian Julia Zumpano, RD, LD. “A balanced, wholesome diet helps your body prevent illness—and when you do get sick, it helps you bounce back faster.”

Zumpano shares several foods that can help strengthen your immune system — especially within a non-vegetarian diet, which can naturally include many sources of immune-supportive nutrients like zinc

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