10 Feel-Good Foods

Fortify your defenses by eating more of these foods—it’s that simple!

- Lisa Turner

As cold and flu season enters its wintry worst, fight back with these 10 super-immune foods that can strengthen your system against pathogens and set you up for long-term immune health:

1. Yogurt is rich in probiotics, beneficial bacteria that improve the gut’s immune system. It’s also high in calcium, another compound essential to a healthy immune system. Be sure your yogurt has a “live and active cultures” seal, and is free from sugar, flavorings, or additives. If you don’t eat dairy, get your beneficial bugs from traditionally fermented sauerkraut, tempeh, natto, kimchi, or miso.

2. Oats, particularly oat bran, are high in beta-glucan, a source of fiber that may protect against viruses and other pathogens; some studies suggest a cancer-preventive effect of oat beta-glucans. Barley, nutritional yeast, and mushrooms are also rich in beta-glucans. If you’re sensitive to gluten, choose gluten-free oats (oats are naturally free of gluten, but may be processed in a facility that also processes glutinous grains).