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Oats

Along with apples and nuts, oats are a good source of soluble fiber, which preliminary research shows stimulates production of the anti-inflammatory protein interleukin-4, bolstering immunity. Polysaccharides called beta-glucans, found in oats, barley, mushrooms, and baker's yeast, also help immune cells fight bacteria and viruses.

Get more: Start your day with rolled or steel-cut oats with chopped apples and nuts; add oats to baked goods. And try this recipe for Oat and Fig Squares.