The immune system comprises proteins, tissues, cells, and organs. Together they execute vital bodily procedures that battle pathogens, such as foreign bodies, bacteria, and viruses, that result in cold, flu, or any disease. Therefore, a robust immune system can keep you healthy. Here, we discuss the best immunity-boosting foods for cold and flu that you can consider consuming regularly.

1. Green tea
Green tea consists of flavonoids, a kind of antioxidant that decreases the probability of a cold. It also has high epigallocatechin gallate (EGCG) levels, another vital element that can improve the functioning of the immune system. Moreover, drinking green tea is known to have a host of other health benefits too. For instance, it helps maintain body weight and prevents the risk of type 2 diabetes.

2. Yogurt
Your immune system’s primary task is to guard the gastrointestinal tract and stop bacteria, germs, and other pathogens from intruding into the bloodstream and making you ill. So, it is recommended to add yogurt to your daily diet. Yogurt boosts the immune system and ensures that your gut is happy. Its germ-fighting properties come from a probiotic named lactobacillus. However, remember to go for the fat-free or low-fat form to avoid any additional saturated fat.

3. Broccoli
Many people dread the look and taste of this green vegetable. However, broccoli is packed with various nutrients that safeguard the body. Some of these include antioxidants like sulforaphane and glutathione, as well as vitamins C and A. So, it is a good vegetable that you can frequently eat to increase your immunity and keep the common cold at bay.

4. Citrus fruits
Citrus fruits like orange and grapefruit contain vitamin C, which helps in generating white blood cells. These cells shield the body from common diseases and infections. You can consume citrus fruits directly or have their juice to increase your vitamin C intake.

5. Spicy foods
Spicy foods are ideal for helping you fight conditions like the common cold and flu. They ease congested nasal passages, aid with breathing issues arising due to bronchitis, and relieve signs related to the cold and flu. Items like hot peppers can boost your immune system by fighting germs that can result in illness. So, if you are under the weather, eat some spicy items.

6. Almonds
Almonds are one of the best immunity-boosting foods for cold, as they are an excellent source of vitamin E. Moreover, they contain fiber, manganese, and magnesium as well. Regularly eating a quarter cup of almonds can prove to be a healthy snacking option that may benefit your immune system.

7. Sunflower seeds
Like almonds, even sunflower seeds are a rich source of vitamin E. This vitamin can improve immunity by combating free radicals that damage the body’s cells. Besides, sunflower seeds can be a healthy and tasty addition to your breakfast bowl or salads.