6.Chicken Soup

Yes, it is good for the soul – and the immune system. Research in the American Journal of Therapeutics found that chicken soup really does help the body’s immune system fight the early stages of flu, but it’s unclear whether it’s the chicken, the broth or a combo of ingredients that gives chicken soup its power. The soup acts as an anti-inflammatory and speeds up the movement of mucus through the nose, relieving congestion. And that’s not all: “The broth is good for hydration, and the protein in the chicken is a building block for your cells,” says Tanner. All in all, your mother was right.

7.Almonds

Almonds are very high in vitamin E, a fat-soluble antioxidant that helps protect cells against damage. A 2010 Italian study found that a naturally occurring chemical found in almond skins can boost the immune system’s response to infection. To sneak in more almonds, think beyond snack time: Spread almond butter on your morning toast or sprinkle slivered almonds on your salad at lunchtime.

8.Pumpkin Seeds

Pumpkin seeds are very high in zinc, which may be essential to warding off colds and flu. Research has shown that zinc deficiencies can impair your immune system. Zinc is also important for T-cell function – another important role of the immune system. Eat a handful for a snack or toss in trail mix to up your intake of zinc.

9.Kale

Kale is rich in antioxidants, folate and vitamins A, C and K. A 2011 study has shown that kale stimulates the immune system. Plus, it is a great source of iron. Tanner likes making pesto with kale instead of basil. Try her simple kale salad by mixing chopped kale with 1 cup yogurt, 1 tbsp honey, 1 tbsp olive oil, 2 tbsp freshly squeezed lemon and salt and pepper.

10.Garlic

Garlic may have infection-fighting capabilities. In a 2004 study in the British Journal of Biomedical Science, researchers found allicin, a sulfer-containing compound in garlic, to be powerful against bacterial infections from methicillin-resistant staphylococcus aureus (MRSA). As for the common cold, a double-blind, placebo-controlled study published in Advances in Therapy found that a daily garlic supplement helped to reduce the longevity of common cold symptoms, and those taking the garlic supplement were less likely to contract a cold in the first place. For a delicious way to boost your immunity, try our classic garlic soup .

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