The cold and flu season is one of the many reasons immune function should always be at the top of your list of health priorities.

A diet rich with the following food will be better for you than loading up on handfuls of supplements.

Here you have a list of food that I consider to be a great food you can eat to help protect yourself the following season.


Probiotics found in yogurt are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.


We all know that citrus is full with vitamin C, who is thought to increase the production of white blood cells.


Selenium, plentiful in shellfish such as oysters, lobsters and crabs, helps white blood cells produce cytokines-protein that help clear flu viruses out of the body.


Spinach is rich with vitamin C and it’s packed with numerous antioxidants and beta-carotene, which may increase the infection-fighting capability of our immune systems.


It contains a number of components that show potent antibacterial activity. Garlic promotes overall immune health.It is active against specific bacterial infections of the respiratory tract.


Broccoli is super-charged with an arsenal of vitamins and minerals. Packed with vitamin A, C and E, as well as numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table.

Hot peppers

Chili peppers contain moderate levels of the compound capsaicin which is what makes peppers burn in your mouth. Peppers are also a high-quality source of vitamin C.


One-quarter cup has nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, which may help you bounce back from the effects of stress.


Carrots are rich in beta carotene. One of beta carotene’s job is to support the body’s membrane, which lines the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream and cause trouble.