Do you get sick at the slightest climate change? Are you blaming your immune system for all the flu and colds that are attacking you very often? It’s time to watch what you eat in order to make your system strong enough to ward off woes like cold and flu.

Grab as much protein as you can

Well, let me recall a bit of science here. Proteins are required in the body for creation of white blood cells, which constitute the foundation of the immune system. Fish, lean meat and some other foods rich in protein, also contain iron, B vitamins, zinc and omega-3 fatty acids. So, now I hope you have enough reasons to include lots of protein in your daily meals. Actually, the best thing is to rope in some protein in almost every meal you eat. If you ask me an example of a good protein-rich daily meal, I would suggest yogurt for breakfast, salad with beans for lunch, a small quantity of almonds for snacks and chicken for dinner.

Load your diet with vegetables and fruits

Protein alone is not sufficient to make your body strong enough to fight cold and flu. Along with protein, you also need to eat good amount of other food in order to make sure that your body gets other required nutrients. If you have 8 to 9 servings of vegetables or fruits on a daily basis, research says that you can reduce the chances of a cold attacking your body by about 25%. I would suggest that you make it a point to go for two colors for every meal. Let me tell you here that I have very recently included shiitake mushroom in my diet, because I have read somewhere that it increases the number of natural killer T cells within the body.

Remember to consume ample amount of fish

At least two times every week, you must make it a point to consume fish like tuna, salmon or mackerel. There are actually fatty types of fish, which are loaded with omega-3s. Therefore, you can bring down the chances of a respiratory infection within your body to a great extent, by enhancing the levels of helper T cells and other virus fighting elements.

Go for the appropriate supplements

You may get loads of immunity boosting items when you go to the drugstore, but believe me, only two of them, namely probiotics and Vitamin D have been found to have proven benefits. A study has revealed that people who suffer from Vitamin D deficiency are more prone to illness. Since it is quite hard to fulfill the total Vitamin D requirement of the body from food alone, we need to go for supplements. The majority of the doctors recommend that every individual should have 10,000 international units of Vitamin D on a daily basis.

So far as probiotics are concerned, an over-the-counter supplement taken on a daily basis is good. However, you should take such supplement as per the directions mentioned. It will bring down the chances of an upper respiratory tract infection to a certain extent.