Shellfish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
Yogurt
Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they’re available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills.
Ginger
Ginger is another ingredient many turn to after they’ve caught a cold. However, like vitamin C, ginger may also help prevent that cold from taking hold in the first place. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Capsaicin gives chili peppers their distinctive heat. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal studies.
Broccoli
Broccoli is supercharged with an arsenal of vitamins and minerals. Packed with vitamins A, C, and E, as well as numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all!