Food Fighters

     It's now December.  There is a decided change in the air.  No longer am I wearing shorts and a T shirt.  It's now sweat pants and flannel to help keep me warm and as I prepare myself for the onslaught of another cold and flu season.



     The common cold affects adults an average of 2 to 3 times a year, lasting between 7 to 10 days each time, according to the Center for Disease Control.  Colds tend to hit in Winter and Spring, overlapping the longer flu season which typically runs from October to May.  While you may not always be able to escape the effects of colds and the flu, there are some foods and nutrients that can help boost your immune system and help prevent or lessen the effects of these illnesses.

Vitamin C
This one's a no-brainer.  Most often linked with citrus fruits, the antioxidant Vitamin C has been shown to reduce cold symptoms by more than 20%.  Tired of drinking orange juice?  High concentrations of Vitamin C are also found in bell peppers, broccoli, papaya, pineapple and Brussels sprouts.

Leafy Greens
Dark, leafy greens feature an array of vitamins that can help our bodies fight off cold and flu viruses.  From folate to calcium to Vitamin A, greens like kale, endive and arugula are top-notch choices for preventative protection, according to Health.com.

Selenium
Widely found in seafood, such as tuna, shrimp and salmon, selenium boosts your immune system to help fight the flu.  Research has shown that flu viruses in the bodies of people deficient in this mineral can become more dangerous than they otherwise would be, says Prevention.com.

Mushrooms
From shitake to Portobello, mushrooms contain a variety of vitamins and antioxidants that can improve your immune system.  In addition, they help produce cytokines, which are cells that fight infections within the body.  Sometimes it's good to have a fungus among us!

Dark Chocolate
Sweet lovers rejoice!  Unbeknownst to many, cocoa is loaded with zinc and other disease-fighting antioxidants, so says Health.com.  So next time you want to shore up your immune system with a little treat, grab a few squares of rich dark chocolate - the higher the cocoa content, the better.

Orange Foods
Foods that are naturally orange in color, such as butternut squash, carrots and sweet potatoes, are bursting with beta-carotene.  Or bodies turn beta-carotene into the all important Vitamin A which helps protect our immune systems from unwanted bacteria and microorganisms.

So when it comes to protecting yourself from colds and the flu, be a food fighter!