They say you are what you eat, so it makes sense that eating healthy foods can help you stay healthy. Never underestimate the importance of good nutrition when it comes to your immune system. Here are some super foods that can fight your cold today by boosting your immunity.

Fish: Rich in omega-3 fatty acids, compounds that help reduce harmful inflammation in the body. Chronic inflammation prevents your immune system from working properly, and can contribute to colds, also high in Vitamin D an immune system builder.

Garlic: Does more than just flavor your food. Garlic contains allicin, a sulfuric compound that produces antioxidants when it decomposes.

Citrus Fruits: Biting into an orange, grapefruit slices or using lemons and limes in recipes which is Vitamin C at the first sign of illness may reduce a cold’s duration by about a day.

Yogurt and Kefir: Eating yogurt and kefir is a good way to replenish beneficial strains of bacteria, which promotes digestive health and helps prevent stomach ailments.

Tea: All tea- black, green, or white contains a group of antioxidants which may have flu-fighting systems.

Eggs: Vitamin D, an immune system builder, 1 yolk has about 20 I.U’s of Vitamin D.

Leafy greens: The darker the green the higher the nutrient content. Arugula in particular helps relieve chest congestion, sniffles, and coughs.

Oats: Whether you eat them in a bowl or a bar, oats contain a type of fiber called beta-glucan known for its cholesterol-lowering and immune boosting properties.

Carrots and sweet potatoes: Eating carrots and sweat potatoes causes our body to convert an organic compound into vitamin A, which is essential for maintain a strong immune system.