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Fall and winter have their advantages, but cold season is not one of them. If you are finding that your children are coming home from school sick, or you are concerned that your coworkers are constantly passing along their germs, there are some things you can do to boost your body’s cold-fighting power.

Oranges. Grandma had you load up on vitamin C during cold season for a reason. While oranges might not be a part of the health foods you will see listed on recommendation from a trendy natural foods store, they’re still just as useful as ever when cold season hits. Jam-packed with vitamin C, and a great flavor that kids (and adults) will have no problem enjoying, oranges are a low-maintenance snack with immune-boosting power.

Blueberries. Another easy snack, blueberries are a simple and delicious way to get in those vital antioxidants which can help treat and prevent coughs and colds. Whether you choose to mix them up in your morning smoothie, or simply grab a handful to much on when you are feeling hungry; reach for blueberries whenever you are in need of a quick boost.

Garlic. Garlic is the perfect addition to your cold-weather foods. Packed with tons of flavor with little added calories, this savory food naturally has anti-fungal and antimicrobial properties. You can add garlic in your stews and soups, or spread some roasted garlic on your favorite breads, but to get garlic’s full power try it raw to truly tap into its cold-fighting properties.

Salmon. A food with a one-two punch of immune-boosting properties, salmon contains healthy fats in the form of omega-3s and acts as a great source of vitamin D. The omega-3 fatty acids can help reduce inflammation (which can damage your immune response) while the vitamin D has been shown to help reduce the risk of respiratory infection, particularly for those who live in areas with less sunshine in the fall and winter months.

Incorporating these immune-boosting foods into your diet may not guarantee that you won’t catch the next big bug that runs through the office, but you can certainly mitigate its effects. A few simple changes to your diet can ready your body to fight those fall and winter colds and keep you feeling well.

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