Fresh Foods to Boost Immunity

Food Network shows how to protect yourself from cold and flu bugs going around. Eat more of these fresh foods to build up your immunity.
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Nuts

Snack on almonds, cashews or walnuts, which are packed with vitamin E, an antioxidant that helps kick pesky free-radicals out of your body and creates antibodies that fight the bacteria that make you sick. 

Citrus Fruits

The famous vitamin C helps fight infection and is a good antioxidant to eat alongside vitamin E. Grapefruits, clementines, lemons, limes and tangerines are all part of this family and are in season during winter, so you can enjoy them now at their juiciest. Citrus not your thing? Try bell peppers — they have more vitamin C than an orange!

Shrimp

Shrimp may have cholesterol, but it's also extremely low in fat and contains the antioxidant selenium; many foods have a combination of "bad" and "good" nutrients, with balance ultimately mattering most. Selenium is a mineral needed in small amounts and works to support a healthy immune system.

Yogurt

Probiotics, the "good bacteria" found in yogurt and other foods, keep your digestive system up and running. According to research from the Journal of the American Dietetics Association, consuming foods with probiotics regularly may also help boost your immune system. Sauerkraut, miso and tempeh are other food sources to try.

Green Tea

The polyphenols in green tea act as potent antioxidants. Research suggests that catechins, a specific type of polyphenol, may stimulate the immune system cells and hinder disease-promoting compounds. Although you may detect a bitter taste, you can disguise it with a bit of honey. Adding milk is a no-no, as it will bind to the polyphenols and stop their immunity-building benefits.