Pumpkin

TheDailyMeal.com: Eat the Flu Away with These Immune-Boosting Foods

Health specialist Lori Shemek (who also knows a thing or two about dieting) has shared some foods beyond the orange that will help keep your immune system at its strongest and the flu away.

Just like with carrots, pumpkins get their orange color from beta-carotene, which is a great source of vitamin A, says Shemek. A good supply of vitamin A helps with cellular communication within your immune system, making sure it’s alert and ready for when the flu virus strikes.

Need new pumpkin recipe? This Pumpkin Egg Ravioli one from Chef David Burke can't be missed.

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Pumpkin

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Citrus Fruits

While most of us already know that oranges are a great way to fight off colds and the flu, Shemek tells us that other citrus fruits should not be overlooked as well. The more vitamin C the better, she says, because it helps with the body’s production of white blood cells to help prevent infection.

This light and healthy Grapefruit, Fennel, and Feta Salad is an easy and delicious way to get your dose of Vitamin C.

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Tomatoes

Tomatoes contain an antioxidant called lycopene, which aids the body’s natural defenses against harmful free radicals, says Shemek. And, even better for us, cooking tomatoes is the best way to get the most lycopene out of them.

This Slow-Roasted Tomatoes recipe is perfect to make and have on hand whenever you're looking for a dose of lycopene.

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Dark Turkey Meat

Along with other types of protein, dark turkey meat is the best type you can consume because it contains more health-boosting vitamins and minerals than any other cut. As turkey is a good source of zinc and selenium, which boost your body’s defense system and increase production of white blood cells, eating the dark meat will ensure you get the most of these virus-fighting vitamins.

The turkey legs in this Red Wine Roasted Turkey Legs recipe have the perfect crispy skin from roasting, and did you know red wine is considered an antioxidant too?

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Wild Salmon

Like all cold-water fish, wild salmon is a great source of omega-3 fats, says Shemek. These are highly effective with the immune system because they increase the activity of macrophages — white blood cells that annihilate bacteria in your body.

Eat wild salmon in its purest form with this Wild Salmon Ceviche recipe.

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Kefir

Kefir, or fermented milk, helps create healthy gut microbes in your body, which make up a large part of your body’s defense system. "In fact, your digestive system is 80 percent of your immune system," says Shemek, so the consumption of kefir not only improves immune-cell function but builds a fortress in your intestinal tract against bugs.

Looking for a delicious way to use kefir? Use it as a leavening agent in this Homemade Pizza Dough recipe by substituting the water and yeast with kefir.

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Mushrooms

Mushrooms are extremely potent in many immunosupportive agents such as macrophages, T-cells, natural killer cells, and interleukin-1 and 2. These virus-fighting agents stimulate the immune system and activate certain virus-fighting cells in your body.

This Orzo with Shiitake Mushrooms recipe is the perfect winter dish to fill up on because it's flu-fighting and comforting.

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