By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Flu season is around the corner and it’s time to start protecting yourself against picking up a nasty bug.  Consider adding some of these immune boosting foods to help you stay healthy this flu season.

Garlic

Raw or roasted, garlic will help boost your immune system.  The active ingredient, known as allicin, increases the strength of two types of immune cells, T-lymphocytes and macrophages.  Not only will garlic keep vampires away but bacteria and viruses too.

Onions

Similar to garlic, onions also have antibacterial properties thanks to the sulphur bonds that they contain. 

Mushrooms

Maitaki, oyster and shiitake mushrooms have been used for their immune boosting effects in Asian cultures for centuries.  In addition to mushrooms increasing white bloods cells, they also increase polyphenols, sterols and vitamins. The minerals that they contain will also boost immune function.

Fish

The omega 3 fatty acids found in fish help to increase the activity of phagocytes within the body.  These cells are hungry for bacteria and will eat up any bad bacteria floating around in your body.

Orange vegetables

Don’t forget to eat your carrots and sweet potatoes this flu season.  Both are rich in beta carotene which will help increase your T-cells, a natural killer cell.  Studies suggest that vitamin A also helps prevent respiratory tract infections.

Oranges

Oranges are rich in vitamin C and the white part of their peel is rich in bioflavenoids.  Vitamin C works by increasing the number of white blood cells and also by coating cells to ensure that viruses cannot get in.

Seeds

Snacking on a handful of sunflower or pumpkin seeds will give you vitamin E.  B-cells are immune cells that produce antibodies to kill bacteria, vitamin E enhances their production. 

Broccoli

This super food is rich in vitamin A, C and E.  It is also rich in glucosinolates which help increase immunity.

Overall, keeping a balanced diet and staying well hydrated is a great way ensure you maintain good health this flu season.