Think of prebiotics as food for all that good bacteria in your gut. These nondigestible compounds often fiber-rich foods get metabolized by gut microorganisms and help maintain the balance of healthy gut flora.

One of these powerhouse forms of prebiotics is garlic. In addition to helping your gut diversity thrive, garlic has additional immune-boosting properties.

A study by the University of Florida found that aged garlic extract supplements could significantly reduce cold and flu symptoms.

Additional forms of prebiotics include fiber-rich foods such as whole grains , onions, bananas, asparagus and ginger. Ginger in particular has also been shown to help alleviate clinical nausea of diverse causes.

Part of the reason blueberries seem to make every list of superfoods is a flavonoid they contain called anthocyanin and its multiple immune-boosting properties. And additional research suggests the flavonoids found in blueberries may help decrease the incidence of upper respiratory tract infections due to such antiviral properties.

Berries, in general, are also loaded with antioxidants, which can help fight off free radicals that contribute to aging. Whyte suggests prioritizing berries of a darker hue, like blueberries or blackberries, as they are likely more antioxidant-packed.

You know that oranges are rich in vitamin C , but there are non-citrus fruits that can also deliver an impressive dose. Kiwifruit also contains vitamin E, folate, carotenoids and polyphenols. And a small study of community dwelling seniors found that while eating four kiwis a day for four weeks did not significantly reduce the overall incidence of upper respiratory tract infections, it did greatly reduce the severity and duration of head congestion.

It also helped participants heal faster from a sore throat. Other foods you might be surprised to know contain high levels of vitamin C include parsley, thyme, bell peppers, broccoli and tomatoes. If you only eat mushrooms as a topping on pizza, you might also want to start working them into your regular rotation.

These often-overlooked fungi contain a soluble fiber called beta-glucan, which research has suggested can stimulate the immune system to help it defend against bacterial or fungal infections, viruses and even parasites.

Li notes that a study by the University of Western Sydney in Australia showed that eating white button mushrooms can increase protective immune antibodies called IgA in the saliva.

Other foods rich in beta-glucan include oats and barley. So strong are the potential immune-boosting effects of mushrooms that researchers at the University of California at San Diego UCSD and UCLA are running a clinical trial that looks at, among other things, whether the veggie can improve the body's response to the COVID vaccine.

Fish has long been touted for its omega-3 fatty acids, which some studies have linked to better cardiovascular health. But fatty fish like salmon are also rich in vitamin D.

And research suggests vitamin D supplementation is associated with lower rates of upper respiratory infections and that, conversely, low vitamin D levels are linked to increased incidence of upper respiratory infections, Taylor notes. You can also get vitamin D from tuna, cheese, egg yolks, and of course through some selective time in the sun, via UV rays.

You've heard of blue zones — the areas of the world where people live the longest? As it turns out, beans are a diet staple of the centenarians living in these areas, and other research has tracked a drop in mortality with just over a tablespoon of fiber-rich beans and lentils that adults over 70 consumed daily.

Experts say zinc in these legumes may be part of their power, since the mineral helps boost the production of white blood cells, which protect the body against microbial invaders. Similarly, deficiency in the nutrient is linked to immune dysfunction.

Additional sources of zinc include lean beef, fortified breakfast cereal, pumpkin seeds and seafood, such as raw oysters.

Curling up on the couch with a warm cup of tea is a great way to unwind. It may also help your body to ward off infections. One study found drinking five to six cups of tea a day boosted immune activity in the body.

This did not occur in the study's coffee drinkers, though other research has linked coffee intake to a reduction in ailments as varied as Parkinson's disease, type 2 diabetes, depression and some forms of cancer. Bonus: Add a scoop of honey to your mug.

Its antimicrobial properties may help reduce symptoms of the common cold or flu. One study found that honey was better at easing nighttime coughs and improving sleep quality in children than drugs like cough-suppressing dextromethorphan and the antihistamine diphenhydramine Benadryl.

Nicole Pajer is a contributing writer who covers health, culture and entertainment. What Should Your Diet Be Like After 50? Summer Recipes From Top Spas. A balanced varied diet, including at least five daily servings of fruits and vegetables, is the primary way to give yourself extra protection.

Some immune-boosting foods include:. If you find it challenging to get all your key fruits and vegetables into your daily routine, consider easy recipes that use a variety of fruit and vegetable ingredients. So many cold and flu-related products are marketed to the public promising various health benefits.

There are no quick-fix foods or supplements. Vitamin supplements are primarily only beneficial when there is a nutrient deficiency. Getting vitamins and nutrition from whole foods is always better when possible.

Too much of a supplement can also be dangerous. Always consult with your primary care physician when considering these products. Blog November Healthy Foods to Boost Your Immune Sy Published Nov 7, in For the Health of It, Healthy Eating Tips Author: Sierra Quarnstrom, MS, RD, St.