Good nutrition is one of the best defenses to naturally fight cold and flu season. Certain nutrients are especially crucial to support a healthy immune system. Look for foods with vitamin A (promotes healthy vision and fights infection), B6 (creates antibodies to fight infection), C and E (protects body from cell and tissue damage), potassium and magnesium (may reduce risk for high blood pressure and stroke) and zinc (promotes healing, tissue growth and repair.) Not only will they reduce your chances of catching a cold, but these foods may help reduce the severity and duration of the symptoms.

Our parents told us to drink our orange juice with the first sign of a cold. They knew what they were talking about! An 8-ounce glass of 100% orange juice has the ability to provide almost a quarter of your daily recommendation of fruits and vegetables and more than your full day’s requirement of the powerful antioxidant vitamin C which is known to neutralize free radicals that can lead to disease. A good source of potassium, it may help maintain blood pressure, and its phytonutrients may fight inflammation.

Shop for these nutrient-rich foods to help maintain good health:
100% orange and grapefruit juice
avocados
spinach
tomatoes
bell peppers
sweet potatoes
eggs
cultured yogurt
oatmeal
whole-grain bread
almonds
salmon
lean beef