12 Powerful Immunity Boosting Foods You Already Have at Home

Did you know a red bell pepper contains three times more vitamin C than an orange? One large red pepper packs 210 mg of vitamin C, which doubles the daily recommended intake most adults need. These powerful immunity-boosting foods might be hiding right in your kitchen.

Most people rush to buy specialized supplements, but the best immune support could be sitting in their pantry or refrigerator already. Simple ingredients like garlic boost virus-fighting T-cells, while spinach delivers infection-fighting antioxidants. These everyday foods pack quite an immune-strengthening punch.

Your kitchen probably holds 12 accessible immunity booster foods that can boost your body’s natural defenses. These staples bring their own unique blend of vitamins, minerals, and compounds – like garlic’s allicin or yogurt’s live cultures – that work together to protect your immune system. These common ingredients could become your primary defense against illness.

Citrus Fruits: Your Kitchen’s Vitamin C Powerhouse

 

Citrus fruits like oranges are natural immune system boosters. They pack concentrated vitamin C that helps your body produce white blood cells – the natural defenders against infections. Each medium-sized orange gives you 83 mg of vitamin C, which helps meet your daily immune support needs.

Types of Immunity Boosting Citrus Fruits

You’ll find several citrus varieties that can boost your immune system. Grapefruits contain 80-100 mg of vitamin C and come loaded with flavonoids and carotenoids that help curb oxidative stress. While lemons and limes have less vitamin C at 30-40 mg and 20-30 mg, they provide extra antioxidants that neutralize harmful free radicals.

Citrus Storage and Selection Tips

The way you store citrus fruits affects their nutritional value. These fruits stay fresh for three to six weeks when kept between 41 and 42 degrees Fahrenheit. Here’s how to store them properly:

• Move fruits from plastic to mesh bags for better air circulation
• Store them in your refrigerator’s crisper drawer
• Give them an occasional turn for even airflow
• Leave space between fruits rather than packing them tightly

The best citrus fruits show bright colors and feel firm. Ripe fruits should be firm but yield slightly when you squeeze them gently. Since these fruits don’t ripen after picking, choosing ripe ones will give you the most nutrients.

Creative Ways to Add Citrus to Meals

Fresh citrus fruits keep their vitamin C best since heat and light can break down this nutrient. Try these easy ways to add citrus to your daily meals:

• Mix orange or grapefruit pieces into quinoa salads for Mediterranean flair
• Blend whole oranges into smoothies instead of using juice
• Add fresh lemon or lime slices to your water
• Use citrus zest in dressings to boost flavor and nutrients

Store-bought orange juice has about 15% less vitamin C than fresh-squeezed juice (40.5 mg/100 ml vs 47.8 mg/100 ml). Fresh citrus also gives you fiber and other good compounds that processing might remove. A whole orange provides more fiber than processed juice, which often has added sugar.

Citrus fruits’ vitamin C helps your immune system make more white blood cells. The natural citric acid in these fruits helps your body’s detoxification process. Eating citrus regularly strengthens your immune system and promotes heart health through fiber and potassium.

Garlic: The Ancient Immunity Guardian

 

Garlic has managed to keep its status as a powerful immune-supporting ingredient throughout history, dating back to ancient Egyptian pyramids right up to today’s modern kitchens. Allicin sits at the core of garlic’s immune-boosting abilities – a compound that becomes active only after crushing or chopping the cloves.

Garlic’s Active Compounds

Garlic’s complex biochemistry produces several potent compounds. Fresh garlic bulbs contain S-allyl-L-cysteine sulfoxide (alliin) and γ-glutamyl cysteine derivatives. These compounds change into allicin and other sulfur-containing substances that boost immune function after crushing. The extracts stimulate lymphocytes, natural killer cells, and macrophages. Garlic helps you retain control of your immune system balance through its effects on different cell populations.

Best Ways to Prepare Garlic

Proper preparation is crucial to maximize garlic’s immune-supporting properties. The enzyme alliinase converts alliin into beneficial allicin after chopping or crushing. Here’s how to get the most benefits:

• Let crushed garlic sit for 10 minutes before cooking to activate allicin fully
• Raw garlic provides the highest allicin content since heat can deactivate this compound
• Mix with raw honey to boost immune support

Research shows that garlic’s effectiveness decreases as stomach acids inactivate the allicin at the time it’s taken directly with food or in pill form. Chewing raw garlic allows allicin absorption directly through the mouth instead.

Storing Garlic for Maximum Benefits

Proper storage will give garlic lasting immune-boosting properties. The best storage temperature sits between 56°F and 58°F. A whole, unpeeled garlic bulb lasts up to six months under these conditions:

• Room temperature storage in mesh bags allows optimal air circulation
• Dark, dry places with mild humidity work best
• Cold temperatures trigger sprouting, so avoid refrigeration unless using within days
• Peeled garlic needs airtight containers and should be used within 2-3 days

Freezing provides a solution for long-term storage. Peeled cloves stay fresh in airtight containers, keeping their beneficial compounds for 6-12 months. In spite of that, fresh, uncooked garlic should never be stored in oil because it creates conditions for harmful bacteria growth.

Studies confirm garlic’s power against infections of all types. Research found that people taking garlic supplements had a 63% lower risk of catching a cold. Those who got sick experienced shorter duration and milder symptoms.

Ginger: Your Spice Rack’s Secret Weapon

Ginger root, native to Southeast Asia, has proven itself as a powerful immune-supporting spice throughout centuries of traditional and alternative medicine. Its distinctive fragrance and flavor come from natural oils, with gingerol being the key bioactive compound that gives ginger its medicinal properties.

Fresh vs Dried Ginger Benefits

Fresh ginger packs active gingerol compounds and higher water content that helps your body detox. Dried ginger (saunth) shows stronger antioxidant activity because polyphenols become more concentrated during drying. Research from 2013 showed that fresh ginger protects the respiratory system better than its dried counterpart.

Ayurvedic principles suggest that dried ginger balances vata, while fresh ginger might increase it. Dried ginger water works better to fight seasonal flu, cold, and respiratory problems. Both types contain gingerol and deliver powerful anti-inflammatory and antiviral benefits.

Ginger Tea Recipes for Immunity

These evidence-based methods will help you prepare the most effective ginger tea:

• Take 2 glasses of water with a 1-inch piece of dry ginger and boil it down to 1 glass
• Let fresh grated ginger steep in boiling water for 10-20 minutes – the longer it steeps, the stronger it gets
• Mix in fresh lemon juice, turmeric, and if you like, raw honey or maple syrup

Scientists found that drinking ginger tea on an empty stomach, 30 minutes after waking up, gives your metabolism the biggest boost. Keep your daily intake under 5 grams to avoid any side effects.

Combining Ginger with Other Foods

A 2021 review showed that an anti-inflammatory diet with ginger helps fight upper respiratory viral infections. You can create powerful immune-boosting combinations by:

1. Mixing ginger into fruit and green smoothies
2. Adding it to stir-fries with garlic to boost immune benefits
3. Using ginger and turmeric in a 5:2 ratio for the best anti-inflammatory effects

Research proves that ginger and turmeric work together to reduce inflammation more effectively. This combo needs smaller doses to match what each ingredient could do alone. Fresh ginger also tastes great with citrus fruits, and this pairing strengthens immune-supporting properties.

A small 2019 study revealed that people who took ginger extract daily developed stronger antibody responses, though this only applied to nonsmokers. Scientists have also confirmed ginger’s ability to fight various infections through its antimicrobial and antifungal properties.

Yogurt: Probiotic Powerhouse

Yogurt does more than offer a creamy texture and tangy taste – it’s your immune system’s ally with its rich probiotic content. Research shows that older people who eat probiotic yogurt daily have more active immune cells.

Choosing the Right Yogurt

Success comes from picking yogurt with live, active cultures. Studies emphasize that specific probiotic strains like Lactobacillus and Bifidobacterium can reduce inflammation from viral infections. These helpful bacteria make your immune system stronger in several ways:

• They trigger cytokine production to keep your immune system alert
• They improve your gut barrier to stop harmful pathogens
• They help produce more immune cells, especially T-cells and natural killer cells

Your yogurt should have a label that says “live and active cultures” – particularly those with Streptococcus thermophilus and Lactobacillus bulgaricus. A single gram of yogurt can pack up to 1 million beneficial bacteria.

Adding Immunity Boosting Toppings

Plain yogurt becomes an immune-supporting powerhouse with the right toppings. Fresh fruits add vitamin C and natural sugars that boost immune response. To name just one example, see these proven combinations:

1. Raw honey adds antimicrobial benefits
2. Turmeric brings anti-inflammatory properties
3. Dark chocolate chips provide immune-supporting flavonoids

Making Yogurt at Home

Homemade yogurt will give a maximum probiotic boost. Heat milk to 180°F, cool it to 115°F, then add starter culture. Best results come from:

• Whole milk creates creamier texture and better nutrients
• Keep temperature around 115°F for 8-10 hours
• Glass containers preserve yogurt up to two weeks

Research shows that homemade yogurt becomes more probiotic-rich with longer fermentation. Start fresh with store-bought yogurt after 5-10 batches to keep your culture strong.

People who eat yogurt regularly get over respiratory infections faster. A study found better antibody responses to influenza in people who drank probiotic dairy. Yogurt’s immune-improving powers also come from magnesium, selenium, and zinc – minerals your immune system needs to stay healthy.

Turmeric: Golden Spice of Life

The golden spice Curcuma longa contains curcumin, a polyphenolic compound that has transformed traditional medicine for over 4,000 years. This vibrant golden-orange spice can modify your body’s defense system by interacting with immune cells.

Turmeric’s Immunity Benefits

Curcumin makes up 1-7% of turmeric’s root and works with your immune cells to boost defense mechanisms. It partners with macrophages, dendritic cells, and natural killer cells to build a stronger immune response. Research shows curcumin reduces inflammation through several pathways:

• Suppresses inflammatory metabolic pathways
• Reduces inflammatory cytokine production
• Boosts anti-inflammatory cytokine expression

Studies show that taking curcumin reduces inflammation and improves your natural immunity against pathogens.

Best Ways to Consume Turmeric

Your body absorbs turmeric best when combined with black pepper – its piperine content makes curcumin 2000% more bioavailable. Here are some proven ways to take turmeric:

1. Mix with warm milk and black pepper to make traditional golden milk
2. Blend into smoothies with fruits and healthy fats
3. Add to curries with black pepper

Curcumin dissolves in fat, so eating it with oils or fatty foods helps your body absorb it better. That’s why turmeric works great with coconut milk or ghee.

Turmeric Storage Tips

The right storage keeps turmeric’s beneficial compounds intact. Fresh turmeric root stays potent:

• Up to 2 weeks in your refrigerator when wrapped in paper towels and sealed in bags
• 6 months in your freezer with proper preparation

Store fresh turmeric this way:

1. Wash and pat it dry
2. Wrap in dry paper towels
3. Place in resealable plastic bags
4. Push out extra air before sealing

Dried turmeric powder remains fresh for 9 months in airtight containers away from light and moisture. Remember not to store fresh turmeric in oil since this can let bacteria grow.

Green Tea: Antioxidant Champion

Green tea has protected people’s immune health for centuries with its powerful antioxidants. Research shows drinking five or more cups each day cuts down the risk of many illnesses by a lot.

Types of Green Tea

Each green tea variety helps your immune system in its own way. Matcha packs three times more antioxidants than regular green tea. Japanese Sencha gives you a light, grassy flavor with strong catechins. The roasting process gives Hojicha its unique toasty taste while keeping its healthy compounds intact.

Optimal Brewing Methods

Your brewing method plays a big role in getting the most immune-boosting compounds from your tea. Scientists found that steeping tea for 5 minutes in 212°F (100°C) water pulls out the most antioxidants. Here’s what works best:

• Heat water to 160-180°F (70-80°C) to avoid bitter taste
• Let loose leaves steep for 1-3 minutes
• Skip the milk – it reduces the antioxidants you get

Cold brewing makes milder tea with less caffeine. Hot water does a better job of releasing polyphenols and fighting oxidative damage.

Best Times to Drink Green Tea

When you drink your green tea matters for getting the most benefits. Morning is the perfect time since L-theanine and caffeine work together to boost focus without jitters. Green tea before exercise can boost fat burning by 17%.

A few things can affect the best time to drink your tea. Each cup has 35mg of caffeine, so drinking it within 6 hours of bedtime might keep you awake. Green tea can also bind to minerals and reduce iron absorption. You’ll get the most benefits by drinking it between meals, about two hours before or after eating.

The EGCG in green tea makes a big difference in how T cells work. Your body’s natural defenses get stronger when you drink green tea regularly because it increases regulatory T cells.

Honey: Natural Immune Support

 

Honey, nature’s sweetest immunity booster, shows remarkable ways to regulate immune responses through its unique blend of enzymes and antioxidants. Scientific research confirms that honey can modulate the immune system. It induces both immunostimulatory and anti-inflammatory effects.

Raw vs Processed Honey

Raw honey comes straight from the beehive and contains vital nutrients among bee pollen and propolis. These components work together to boost immune function. Regular honey goes through pasteurization, which might reduce many beneficial elements. The natural enzymes, antioxidants, vitamins, and minerals that support immune health stay intact in raw honey.

Honey Storage Guidelines

The right storage will give honey a chance to keep its immune-supporting properties. Glass containers with airtight seals work best since plastic lets moisture seep in and could compromise its benefits. You should keep honey at temperatures between 65-75°F. It’s worth noting that honey stands alone as the only food that never spoils when stored properly.

To preserve it best:

• Keep in dark areas at room temperature
• Avoid refrigeration unless using creamed varieties
• Use clean, dry utensils when handling
• Watch for signs of fermentation or pink slime

Combining Honey with Other Foods

Beyond its individual benefits, honey amplifies the immune-supporting properties of other foods. Scientists have found that honey and garlic together create a powerful immune-boosting combination. Honey also makes chemotherapeutic drugs more effective, which suggests its role as a complementary treatment.

Research shows that honey triggers proinflammatory cytokine production from myeloid cells. This reduces tumor cell growth through anti-proliferative activities. The phenolic compounds and flavonoids in honey effectively curb inflammatory responses. Manuka honey proves particularly effective against common pathogens, including E. coli and H. pylori.

You can get the most benefits by adding honey to warm beverages or mixing it with immune-supporting ingredients like ginger, lemon, or turmeric. Note that babies under 12 months should never consume honey. Their immune systems can’t fight potential infant botulism.

Bell Peppers: Rainbow of Protection

 

Bell peppers add vibrant colors to produce aisles. Each color represents a unique nutritional profile that boosts immune defenses. These colorful vegetables outshine citrus fruits in vitamin C content.

Color Varieties and Benefits

Yellow bell peppers lead the vitamin C race with 159.61 mg per 100g. Orange peppers contain 121.38 mg and pack ten times more lutein and zeaxanthin that support eye health. Red peppers are the sweetest option and provide 81.19 mg of vitamin C. Green peppers might have less vitamin C at 16.52 mg but they shine with their unique lutein content.

Bell peppers pack more than just vitamin C. A single red bell pepper gives you 45% of your daily vitamin A needs. These nutrients team up to fight stress, reduce inflammation, and lower your risk of cardiovascular disease.

Storage Tips

The right storage methods help bell peppers stay fresh and nutritious. Whole peppers last up to three weeks in your crisper drawer. Here’s how you can keep them at their best:

• Store in mesh bags allowing air circulation
• Keep temperature between 41-42°F
• Remove peppers from plastic bags to prevent moisture buildup
• Place cut peppers in airtight containers with paper towels

Quick Pepper Recipes

Bell peppers make delicious and immune-boosting meals. Roasting brings out natural sweetness, even in green peppers. Red, yellow, and orange varieties balance out spicy dishes with their sweet flavors.

Raw peppers in salads or as snacks give you the most nutrients. Freezing works great too – slice them up, flash freeze on baking sheets, then move them to freezer bags for up to four months. Pickled peppers are a great way to get extra immune benefits from probiotics.

Onions: Everyday Immunity Booster

Onions pack powerful immune-boosting compounds under their papery skins through a rich mix of antioxidants and bioactive elements. Research shows that onions contain five different types of flavonoid antioxidants. They also provide essential nutrients like vitamin B6 and folate that help produce red blood cells.

Types of Immunity Boosting Onions

The onion’s sulfuric compounds play a vital role in reducing inflammation and help clear mucus from airways. These compounds work with quercetin, a potent antioxidant that fights inflammation and builds immune response. Studies show that onions lower inflammatory markers like IL-4, IL-5, and IL-13. They also boost CD4 cells and interferon-gamma levels.

Preparation Methods

Raw onions give you the most immune support by keeping their essential compounds intact. You can make an immune tonic by soaking fresh onion juice in drinking water overnight. The benefits improve when you mix onions with honey – an age-old remedy that helps with respiratory problems. This mixture helps:

• Ease throat irritation and coughing
• Break down mucus naturally
• Protect against seasonal illnesses

Storage Guidelines

The right storage keeps onions’ immune-boosting properties intact. Keep whole onions at 45-55°F with these tips:

• Use mesh bags or containers that let air flow through
• Choose cool, dry spots away from sunlight
• Leave at least one foot of space from walls for good airflow
• Skip plastic bags – they trap moisture and shorten shelf life

Whole onions stay fresh for three to six months in the right conditions. Cut onions last 7-10 days in airtight containers in your fridge. These versatile vegetables contain prebiotics called fructooligosaccharides that feed good gut bacteria. This ended up strengthening immune function by improving gut health.

Spinach: Leafy Green Defense

Spinach stands out as a vital defender of immune health with its rich content of infection-fighting antioxidants and beta-carotene. Studies show that this leafy green contains compounds that help your immune system fight infections through several pathways.

Nutrient Profile

Raw spinach packs an impressive range of nutrients that support immunity. Each serving provides 337.48mg of vitamin C and high levels of vitamins A, K, and E. Your microwaved spinach keeps more than 90% of its vitamin C. The heating process also increases α-tocopherol compared to raw spinach.

Best Ways to Eat Spinach

The way you prepare spinach affects its nutritional value. Research shows that cutting spinach into smaller pieces lets more lutein escape from the leaves. Here’s what works best:

• Mix it in smoothies with dairy products to help your body absorb lutein better
• Quick steaming keeps nutrients intact – microwaving preserves 121.21% of nutrients versus raw spinach
• Add it to lentils and dals to get more zinc and iron, which helps immunity

Cooking time matters a lot. Long boiling reduces lutein, but quick steaming keeps nutrients intact. Foods rich in vitamin C help your body absorb iron from spinach better.

Storage Tips

Fresh spinach stays nutritious up to 10 days with proper storage. Keep its immune-boosting properties by following these steps:

1. Wrap fresh leaves in paper towels to soak up extra moisture
2. Use airtight containers or sealed bags
3. Keep them in your refrigerator’s crisper drawer
4. Stay away from fruits like bananas and apples that release ethylene

Freezing works great for long-term storage. Whole leaves stay good up to a year in freezer bags. You can also blend spinach with a little water and freeze it in ice cube trays to add to smoothies later.

Look for bright green leaves without yellow or brown spots when buying spinach. Young, tender leaves taste better raw, while mature ones hold up better in cooking. Good storage and preparation help spinach remain a powerhouse for supporting immunity.

Almonds: Nutty Immune Support

Almonds may be small, but they pack quite a punch in supporting your immune system with their rich vitamin E content. A half cup serving (about 40 almonds) gives you the daily recommended amount of this potent antioxidant. These nuts also provide B vitamins and prebiotic properties that boost digestive health.

Daily Recommended Intake

The ideal daily portion is a quarter cup, which gives you roughly 23 almonds. These nutritious nuts deliver plenty of omega-3 and monounsaturated fats that help your heart stay healthy. The nuts’ phytochemical antioxidants protect not just the almonds but also offer potential benefits to human health.

Storage Guidelines

The right storage method is vital to keep almonds’ immune-supporting properties intact. Raw almonds stay fresh up to two years under these conditions:

• Keep them at temperatures below 40°F with humidity under 65%
• Store in airtight containers or freezer bags to block moisture
• Your refrigerator or freezer works better than room temperature storage
• Switch from plastic to mesh bags so air can circulate better

Roasted almonds need different care and stay fresh for up to a year with proper storage. Your refrigerator provides the sweet spot – it extends shelf life while keeping the nuts ready for snacking.

Creative Ways to Consume

Almonds do more than make great snacks – they offer many ways to boost your immune health. Each ounce packs 6 grams of protein, making them perfect for various dishes. Here are some tasty ways to enjoy them:

• Sprinkle sliced almonds on your oatmeal, cereal, or salads
• Make fresh almond butter at home
• Use almond flour in your baking for extra nutrition
• Add them to trail mix for immune support on the go

Studies show that almonds boost immune markers, including Interferon-alpha and Interleukin-12. The natural skins of almonds also provide antiviral protection. These nuts deserve a spot in any immune-supporting diet. Their mix of vitamin E, B vitamins, and beneficial fats creates a powerful combination that helps maintain strong immune function.

Lemon: Zesty Immune Protection

Lemons are exceptional immune defenders among citrus fruits due to their high vitamin C content. A peeled lemon gives you 53 mg of vitamin C. These fruits also provide key nutrients that help tissue development and wound healing.

Lemon’s Immunity Benefits

Lemons improve immune function in several ways. Their vitamin C helps produce B and T cells, which are vital white blood cells that curb infections. The D-limonene in lemons actively supports your immune system. Scientists have found that lemon’s vitamin C helps many cellular activities in both innate and adaptive immune systems.

Creative Uses Beyond Drinks

You can do much more with these versatile fruits than make lemonade. Here are some ways to boost your immunity:

• Mix fresh zest into salad dressings to add flavor and nutrients
• Create a powerful immune tonic by mixing with ginger juice and black pepper powder
• Blend with turmeric in warm water for morning immune support

Fresh lemon juice mixed with honey works well against seasonal infections. Research shows that lemons have compounds that reduce inflammation and fight oxidative stress.

Storage Tips

The right storage helps preserve lemons’ immune-boosting properties. Here’s what works best:

1. Keep whole lemons in mesh bags at room temperature so air can circulate
2. Place them in your refrigerator’s crisper drawer to keep them fresh up to three weeks
3. Cover cut lemons with plastic wrap and store in airtight containers

Freezing is a reliable way to preserve lemons long-term. Cut lemons stay good in the freezer for 4-6 months. Just don’t store fresh lemons in plastic bags – trapped moisture will make them spoil faster.

Studies confirm that eating lemons regularly strengthens your natural defenses against diseases. The citric acid in lemons helps prevent kidney stones by making urine more acidic and increasing its volume. With proper storage and creative preparation, lemons can be powerful allies to maintain strong immune health.

Comparison Table

Conclusion

Your kitchen cabinets and refrigerator contain powerful ingredients that support immunity. These 12 common foods provide remarkable defense through their unique compounds and nutrients, which beats searching for specialized supplements.

Each food brings specific benefits. Garlic’s allicin boosts T-cells, while turmeric’s curcumin reduces inflammation. You can maximize these immune-supporting properties with simple steps like crushing garlic before use or mixing turmeric with black pepper.

These foods become more effective when combined. Lemon helps your body absorb iron from spinach, and black pepper makes turmeric work better. The right storage methods keep their nutritional value intact. Store garlic in mesh bags, keep honey at room temperature, and refrigerate citrus fruits at the right temperature.

These kitchen staples show that you don’t need exotic ingredients or complex protocols to improve your immune system. Your body’s natural defenses get all the support they need from everyday foods when you prepare and store them properly. Nature provides everything needed for good health right in your kitchen.

FAQs

Q1. What are some of the most powerful immunity-boosting foods commonly found at home? Some of the most potent immune-supporting foods you likely already have include citrus fruits, garlic, ginger, yogurt, and turmeric. These foods contain compounds like vitamin C, allicin, and curcumin that help strengthen the body’s natural defenses against infections.

Q2. How can I quickly boost my immunity using everyday ingredients? To rapidly support your immune system, focus on consuming a variety of nutrient-rich foods. Incorporate citrus fruits for vitamin C, enjoy probiotic-rich yogurt, add turmeric to your meals, drink green tea, and include garlic in your cooking. Combining these foods with adequate sleep and regular exercise can help strengthen your immunity.

Q3. Which fruit is considered the top immunity booster? While many fruits support immune health, citrus fruits like oranges, grapefruits, and lemons are often considered top immunity boosters. They are rich in vitamin C, which helps increase the production of white blood cells crucial for fighting infections. However, a variety of colorful fruits in your diet will provide a range of immune-supporting nutrients.

Q4. What are some immune-boosting drinks I can make at home? Several homemade drinks can help support your immune system. Try ginger and lemon tea, turmeric golden milk, fresh orange juice, or green tea. You can also make an immune-supporting tonic by mixing apple cider vinegar with warm water and honey. These beverages provide antioxidants and anti-inflammatory compounds that benefit overall health.

Q5. How should I store immune-boosting foods to maintain their nutritional value? Proper storage is key to preserving the immune-supporting properties of foods. Store garlic and onions in mesh bags at room temperature, keep citrus fruits in the refrigerator at 41-42°F, store honey in airtight glass containers at room temperature, and keep leafy greens like spinach wrapped in paper towels in the crisper drawer. For nuts like almonds, store them in airtight containers in a cool, dry place or the refrigerator.