We need to protect ourselves as the temperatues are dipping considerably. Viral infections,cough and cold will be a common sign during these days and we should protect ourselves by all means. One of the best ways to boost your immune system, keep it strong and avoid falling sick with colds, flu and other infections, is to pay extra attention to what you eat.

A diet that is rich in fruits and vegetables as this will help you resist infections because these super foods contain immune-boosting antioxidants that will protect your body. Researchers say it is this damage that wrecks havoc by inflicting you with a number of chronic diseases, some of which include hardening of the arteries, cancer and even arthritis. Eat smart and that will be the best way to fight cold this season.

Consume foods that include beta-carotene such as apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, mangoes, turnip, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelons.

Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, sweet potato, strawberries, and tomatoes. are the foods that contain Vitamin C.

Foods that include vitamin E are broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Experts also recommend foods such as prunes, apples, raisins, berries, plums, onions and beans, which are rich in antioxidants. While vitamins go a long way in keeping you healthy, foods rich in zinc such as oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products and selenium found in tuna, beef, poultry and fortified breads are also known to boost your immunity. Garlic is also known to help fight viruses and decrease the risk of catching a cold. Have it raw for the best effect – crush, dice or mince is and have it with your meals.