Similarly to kefir, yogurt is a probiotic-rich food, which means it's beneficial for gut health and plays a key role in aiding your immune system. "If your gut is out of whack, it's leaving your body open to cold and flu viruses," says Largeman-Roth. For this reason, she suggests piling your plate with probiotic-rich foods, like yogurt. Even better, add in some antioxidant-rich blueberries, a low-glycemic food that contains less sugar than most berries. Plus, one cup serving provides 200 percent of the daily recommended intake of manganese, a mineral that helps regulate blood sugar, heal the skin and maintain bone health.

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There's a reason this flowering plant has been widely used for medicinal and culinary purposes by a myriad of cultures throughout history — it's absolutely loaded with immune-boosting benefits. "Ginger has warming effects, which is believed to help break down the accumulation of toxins in the body," says Dr. Axe. "Plus, it helps to cleanse our lymphatic system, reduce inflammation and fight infections." He suggests adding ginger to your smoothie, drinking ginger tea daily or using an organic ginger essential oil and applying 2-3 drops topically to your stomach.

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Another popular flowering plant that's gaining more and more popularity in the U.S. food market recent years is elderberry, thanks to its ability to fight symptoms of the common cold and flu, allergies and inflammation. It's usually consumed as an extract, syrup or tea. "Research shows that consuming 15 milliliters of elderberry extract within the first 48 hours of onset of flu symptoms may lead to relief about 4 days earlier compared to placebo," says Dr. Axe.

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"In traditional medicine, the roots, stems and leaves of the ginseng plant have been used for maintaining immune homeostasis by regulating the immune cells," says Dr. Axe. "Ginseng also has antimicrobial properties and it works to defend the body against bacterial and viral infections." While you shouldn't have any trouble finding ginseng in tea form at your local supermarket, Dr. Axe recommends taking it in supplement form if tea isn't your thing. Take about 500 milligrams twice daily to score immune-boosting benefits as well as potential perks such as lowered blood sugar and cholesterol levels.

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If you're already a fan of this sulfur-containing bulb and love cooking dishes fragranced or spiced with it, you're doing your immune system some good. As Dr. Axe explains, garlic has long been touted for its cold and flu-busting attributes, and is likely why chicken soup is such a powerful cold-fighter. "Garlic contains selenium, an essential trace mineral that helps prevent cell damage," he says. When possible, try sneaking some garlic into your meals at least twice a day, in chicken soup, in stir-fries, etc.

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