12 Brought to you by & 4. Oats Along with apples and nuts, oats are a good source of soluble fiber, which preliminary research shows stimulates production of the anti- inflammatory protein interleukin-4, bolstering immunity. Polysaccharides called beta-glucans, found in oats, barley, mushrooms and baker’s yeast, also help immune cells fight bacteria and viruses. Get more: Start your day with rolled or steel-cut oats with chopped apples and nuts; add oats to baked goods. And try this recipe for Oat and Fig Squares. 6. Kimchi
This traditional Korean dish is comprised of pickled vegetables such as cabbage and radishes. Thanks to lactobacilli and other beneficial bacteria, kimchi may help boost intestinal health. Add it to dishes like salads, noodles and eggs for a delicious, immunity-boosting meal. Get more: With the increase of pesticide residue in our food, probiotics are becoming even more important. In a 2009 study conducted by Korea’s Gyeonsang National University, an insecticide, chlorpyrifos, was used while making kimchi and after 9 days, the insecticide completely degraded and was inactive. 12 Brought to you by & 5. Yogurt
Probiotics in yogurt have been shown to reduce a cold’s duration and severity and increase flu- vaccine effectiveness. More than 70 percent of our immune system resides in the gut, and yogurt’s healthful bacterial strains balance the trillions of microbes that populate your intestines. Get more: Choose low-sugar yogurts and kefirs— you can even make your own. Stir a bit of jam or honey into plain yogurt; add kefir to smoothies; substitute plain Greek yogurt for sour cream on tacos or in dips. A breakfast banana split is a fun way to start the day with yogurt. 7. Citrus
Lemons, limes and oranges are packed with antioxidants and anti-inflammatory compounds that support immunity, and vitamin C in citrus may reduce the duration of the common cold. Of all citrus, the orange family—which includes mandarins, clementines, satsumas, tangelos, minneolas and ugli fruit—delivers the highest levels of vitamin C per serving, and of oranges, the naval variety has the most. Get more: In addition to citrus’ immunity boost, the peel and pith, the white layer just beneath the peel, are known for their anti-cancer properties. Add citrus zest (grated peel) and even shredded pith to recipes in small amounts whenever you can.