Carrots are rich in beta carotene and vitamin A, which helps your body repair an impaired immune system. “Vitamin A helps combat free radicals and prevent cell damage,” says Tanner. Try them raw, lightly steamed, roasted, shredded or tossed in salads, soups, meat loaf, muffins and more. (Try our healthy carrot recipes.)
Kefir is a superfood filled with probiotics. A 2012 study published in the British Journal of Nutrition found that probiotics may reduce symptoms and recovery time for the common cold. “Probiotics help promote strong immune health,” says Natasha Audette, a registered holistic nutritionist. “They’re vital to proper digestion. Without proper digestion, our bodies are unable to break down the nutrients we take in through food to help strengthen our immune systems.”
A morning scramble gives you a dose of selenium, which helps keep your immune system and thyroid working well. “Eggs are also high in protein and amino acids, the building blocks for all cells,” says Tanner. In particular, protein helps support your immune system via T-cell enhancement. Amino acids found in protein help stimulate the immune system, which can help defend against colds and flu.