Eating to prevent colds and flu

Here are the best nutrients for keeping your immune system strong:

Vitamin D, also known as the sunshine vitamin, helps regulate the immune system. According to a 2009 study published in the Archives of Internal Medicine, people with low levels of Vitamin D are more susceptible to catching colds. Eat regular food sources of vitamin D, including, salmon, fortified milk and yogurt, and eggs.

Vitamin C has always been known to be a powerhouse for immunity. Eat vitamin C-rich foods daily, such as oranges, grapefruit, lemon, kiwi, broccoli, tomatoes, and bell peppers. Vitamin C is reduced in foods with lengthy storage times and those that have been cooked in water. Fortunately, many of these foods are eaten in their raw form.

Flavonoids is a term you can start throwing around to impress your family and co-workers. Flavonoids are found abundantly in fruits and vegetables. They are important components of a healthy diet because of their antioxidant potency. This potency helps to prevent and/or delay the onset of certain diseases and helps keep your immune system in top shape. Eat at least 6 servings of fruits and vegetables a day, such as broccoli, cauliflower, sweet potatoes, and berries to help keep you healthy and boost your immune system. Green and black tea are also rich in flavonoids.

Zinc is a mineral that has been associated with cold prevention and also shortening the duration of a cold when it occurs. It is best to get zinc through your diet, by including foods such as meat, wheat germ, fortified cereal and nuts. 

Ratatouille

2 tablespoons olive oil

3 garlic cloves, minced

1 medium eggplant, peeled and cut into 1-inch pieces

1 large zucchini, cut into 1-inch pieces