10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

11. Papaya

Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

Also read: Top 12 Strongest Natural Antibiotics You Can Take Without A Prescription

12. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

13. Poultry

When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

15. Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

• crab
• clams
• lobster
• mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

16.Apple

Apple is good for your child’s immunity. Regular feeding of apple can actually improve the overall immunity of your little one. He/she will tend to fall sick less often than before.

The anti-inflammatory property of apple will help your child to fight off the free radicals and bacteria that causes children to fall ill often. Apple leaves are also beneficial for curing cough and cold and clearing of phlegm.

17. Moringa

It might be a surprise addition in the list but moringa is actually a portion of very good food for children. Moringa has great detoxifying potential. For that reason, it has positive impacts on your child’s kidney and liver. Considering the amount of junk food your child is normally exposed to, natural detoxifiers like moringa is a good choice. Globally moringa is known for its anti-inflammatory properties. This property is even more profound in moringa powder. If your child suffers a lot from cough and cold or any sort of minor infections then feeding him/her moringa powder will definitely help in the long run.

18. Eggs

Does your child suffer constantly from cough and asthma-related problems? Then it is about time you consult your pediatrician and ask for his/her suggestion for introducing egg to your child. Eggs contain the vital nutrients which will help your child fight repetitive problems of cough and asthma. Also, the high protein contents help in boosting the overall immunity of your child.

More ways to prevent the flu

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. Start with these flu prevention basics and then read these seven tips for flu-proofing your home. Perhaps most importantly, read up on the flu vaccine and decide whether it’s right for you.