Getting a flu shot is one way to prevent frequent flu and cold. Washing your hands frequently, maintaining hygiene, eating healthy are some other ways to build your immunity. As far as healthy food goes, it should be a good practice to plan and eat healthy every day and not just before the flu season. An active immune system can protect your body from frequent bouts of flu and cold.

Many foods can boost your immunity. Plan your menu so that these items are repeated often in your daily meals.

1. Oranges
Orange juice is an all-time favorite for kids and adults. Stock up your pantry with oranges before the flu season. They are packed with vitamin C and folic acid and build immunity. In addition, one or two glasses a day can also help you keep hydrated. Hydration is essential to build immunity.

2. Blueberries
Blueberries are stocked with antioxidants, which are essential for boosting immunity. Antioxidants fight free radicals that lead to catching a cold. Blueberries are also low on calories. You can have a bowl of fresh blueberries if you have to access it. But flu coincides with winter, and you can substitute it with dried blueberries.

3. Wild salmon
Salmon has omega-3 fatty acids, protein, potassium, Vitamin B12, selenium, and antixidants like astaxanthin, which build immunity.

4. Tomato
Lycopene is one of the strong antioxidants and is essential for the good functioning of our lymphatic system. Our lymphatic system is an important component of our immune system. You can eat raw tomatoes or have tomato soup twice a week to build immunity.

5. Broccoli and spinach
Broccoli and spinach may not be everyone’s favorite food but are two of the healthiest foods available. Developing a liking toward them is beneficial for you especially during flu season. They are full of vitamin C and vitamin E, fiber, and calcium, which boosts immunity. Roasted broccoli and spinach soups are ways that can make them tasty and palatable for all in the family.

6. Dark chocolate
Contrary to popular perception, dark chocolate has multiple health benefits. Dark chocolate with about 70% cacao improves blood circulation and gut health. Dark chocolate reduces stress. All these factors together help in the better functioning of the immune system. Dark chocolate also contains flavonoids which are rich in antioxidants that benefit the immune system.

7. Apples
Apples have quercetin is a flavonoid that reduces inflammation. It is a great source of fiber and natural sugars. Apples are available easily, and kids must consume apples regularly to boost their immune system.

8. Mushrooms
Only 20 types of mushrooms are edible, and most of them contain glucans and proteins. They contain anti-inflammatory properties and vitamin D. Both are crucial for immunity. Consume mushrooms once or twice a week to ensure that your body receives the benefits.

9. Oats
Oats contain antioxidants and infection-fighting compounds like beta-glucan. Oats also contain selenium and zinc that help boost immunity.