This season, win the fight against germs by supercharging your natural defenses with immunity boosting foods

Eat these immunity-boosting foods

By Nicole Catanese

Most of us already know the basics when it comes to warding off a wintertime cold or flu—from excessive hand washing to loading up on vitamin C and getting plenty of rest, as well as keeping stress at bay. However, incorporating these foods and spices into your daily meal plan will play as much of an integral role in keeping you healthy, all season long.
Greek Yogurt
"Yogurt is packed with probiotics, which are live active cultures, or good bacteria, that help keep up your defences," says Candice Kumai, a Le Cordon Bleu–trained chef and author of the upcoming Clean Green Drinks, Cook Yourself Sexy and Pretty Delicious and a judge on Iron Chef America. Can't plan to eat yogurt every day? Try a probiotic supplement, too. "Probiotics are known to boost the immune system by supporting digestive function and gut health and helping to stave off, and fight flu symptoms—and taking a good-quality probiotic supplement, especially in the fall and winter months when our immune systems are in overdrive is so important, says Theri Griego Raby, MD, founder and medical director of the Raby Institute for Integrative Medicine in Chicago. Try Swisse Ultiboost Inner Balance, $20 for 30 capsules.
Fermented Foods
Add kombucha, sauerkraut, pickles, miso, tempeh and kimchi, to your grocery list. "Eating these foods every day is not only great for weight loss, and balancing pH levels, but also aiding in digestion and helping to destroy and inhibit the growth of bad bacteria," says Kumai.

Zinc
Think of oysters, roast beef, crab, lobster, dark chocolate, and peanuts as natural Zicam. "These can help to regulate immune responses, attack infected or cancerous cells and alleviate the common cold," says Kumai.
Garlic
"It's an extremely good natural immunity booster," says Kumai. "Garlic is full of selenium, manganese, vitamin B6 and anti-inflammatory agents that help to fight bacteria, protect your heart and of course is a good old remedy to fight the common cold," says Kumai.
Avocado
Need another reason to order guacamole? "They contain heart-healthy and monounsaturated fat—and this type of fat promotes the release of bile from the gallbladder, assisting in proper elimination of toxins from the body and the absorption of fat-soluble vitamins A, D, E, and K," says Kumai. "As well as vitamin E, folate, panthotehenic acid, fiber, potassium." Translation: it's like an anti-cold multi-vitamin.

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