Carrots
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. Try them raw, lightly steamed roasted, shredded or tossed in salads, soups, muffins, and more.

Kefir
Kefir is a superfood filled with probiotics. A study found that probiotics may reduce symptoms and recovery time for the common cold. Probiotics help promote strong immune health. They’re vital in 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.

Wheat Germ
Wheat germ is packed with nutrients, including vitamin E, selenium and magnesium. It’s also a key vegetarian source of zinc. Stir wheat germ into smoothies or muffin batter for extra illness-fighting oomph.

Kiwi
Kiwis are high in carotenoids, polyphenols and vitamin C. Vitamin C contributes to maintaining the integrity cells, protecting them during inflammation. And studies have shown that getting a little extra vitamin C might slightly reduce the duration of illness in a healthy person. Not a fan of kiwis? Bell peppers, strawberries and citrus fruits, of course, are other good sources of vitamin C.

Pumpkin Seeds
Take advantage of the Fall season with pumpkin seeds that are high in zinc, which may be essential to warding off colds and flu. Research has shown that zinc deficiencies can impair your immune system. Zinc is also important for T-cell function -another important role of the immune system.

Ginger
Ginger is proven to cleanse the colon and protect the stomach and is a powerful antioxidant. It can also fight inflammation, especially if you have a sore or swollen throat. Add a little fresh grated ginger to a cup of herbal tea for a soothing drink that’ll help fight what ails you.