Healthy Food Chart

A strong immune system can help you fight of colds during the autumn and fall. One of the best ways to   boost your immune system is with good nutrition and eating the right foods. Eating a diet of whole foods will help keep you healthy, but make sure you are adding these foods to your diet to keep your immune system strong:

Low-fat yogurt containing probiotics have been shown to increase immune response by increasing white blood cell count. So have yogurt for breakfast or make a smoothie for a snack.

Oats contain a fiber that has antimicrobial and antioxidant compounds. Enjoy oats for breakfast or add into foods such as meatloaf.

Fish contains selenium that helps clear the flu out of your body. Salmon and others that contain omega 3s reduce inflammation. Aim to have fish a few nights a week.

Garlic has sulfur compounds that help enhance the immune system and also has antioxidant features. You can add garlic to all many dishes and soups.

Ginger in the form of tea can help with nausea and also can help treat cough and fever.

Chicken soup helps clear clogged airways and the salty broth acts like cough syrup keeping mucus thin. The added spices like garlic and onions also help boost immunity. Make your own chicken soup so you have control of the salt you put in and you can add lots of vegetables too.

Beef contains zinc (as does oysters, pork, poultry and fortified cereals) which helps develop white blood cells that are needed for destroying bacteria and viruses. Vary your proteins during the week making sure you enjoy the leanest cuts of meat, and skinless chicken.

Citrus fruits that contain vitamin C help fight off colds. Other vitamin C rich foods are potatoes, green peppers, and strawberries.

Don't forget to say hydrated by drink water, 100% natural juices, hot tea, or even hot water with lemon.