It’s true – you are very much what you eat and when it comes to your dietary choices, what you decide to put on your plate can actually affect how you deal with cold and flu season (it’s already in full swing). If you’re looking to improve your overall health and boost your immunity, consider some of these nutritious picks:

Eggs: Eggs are packed with high-quality protein, as well as choline, which can keep invaders from getting into your body. Choline is also shown to help in protecting the body from autoimmune diseases and GI tract issues.

Greens: Nutrient-dense and delicious, greens like spinach and kale are packed with vitamins, minerals, and antioxidants – all of which contribute to better health.

Berries: Low in sugar and high in nutrients, berries can boost your own body’s antioxidant enzymes, prevent DNA damage, and reduce inflammation.

Onions – Onions, scallions, and shallots are rich in health-promoting flavonoids like quercetin, allicin, and anthocyanins, which all have anti-inflammatory effects that can fight bacteria and infection. Not an onion fan? Try some other foods from the same family, like leeks and garlic.

Mushrooms: Did you know that eating mushrooms regularly can increase the production of white blood cells? It’s true. Add some lightly steamed or cooked mushrooms to your meal to boost immunity.

Nuts: Rich in healthy fats, nuts are a great way to reap a variety of health benefits. Nuts are also high in protein and minerals like selenium, magnesium, and zinc, which can help fight infection also.

Fatty Fish – Rich in omega-3 fatty acids and selenium, oily fish can be a great way to reduce inflammation and increasing white blood cell activity. Salmon, tuna, and trout are all great choices.

Fight cold and flu season by adding a few of these foods to your diet. They’re all delicious and packed with nutritious value!