Boost Your Immune System: 17 Foods That May Help Keep Colds & the Flu Away by Donna John

This is the time of year people are more susceptible to colds and the flu. Prevention is key! Sara Siskind, a certified nutritional health counselor and founder of Hands on Healthy, has come up with five of her favorite immune-boosting tips.

• Eat colorful fruits and vegetables rich in vitamins and minerals. Reach for red and pink grapefruits, oranges, kiwis and berries. Choose cruciferous veggies like broccoli, cauliflower and brussels sprouts. These fruits and veggies are not only loaded with essential vitamins and phytonutrients, but they are also rich in antioxidants that give your immune system a boost and help build up your digestive track.

• Add in pistachios as a heart-healthy, protein-rich snack. Pistachios are also rich in antioxidants and the heart-healthy fats to help your body absorb vitamin E. Vitamin E is needed by the immune system to fight off invading bacteria. Pistachios are also rich in vitamin B6, which also helps prevent infection and create healthy red blood cells. 

• Look for omega 3 fatty acids and selenium, which are found in shellfish, salmon, mackerel and herring. These foods help white blood cells produce a protein that helps clear flu viruses out of the body. Omega 3 fatty acids reduce inflammation in the body by clearing the lungs pathways. This can help protect from colds and respiratory infections.

• Make yogurt your go-to breakfast or snack. Yogurt contains probiotics – “healthy bacteria” that your body needs to keep your immune system strong and keeps your digestive tract free of disease-causing germs. Yogurt is also filled with protein that keeps your body energized and strong.

• Spice up your food with turmeric, ginger and cinnamon. These spices are especially known to contain antioxidants that help to protect your cells and keep inflammation in the body down. Add turmeric to soups, eggs, rice and poultry. Fresh grated ginger brings warmth to any beverage. Cinnamon can be sprinkled on oatmeal, cereal, yogurt and easily added to anything you bake. 

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