EAT FOR IMMUNITY

Delicious ways to stay healthy this winter

- ALYSSA JUNG

WHEN YOU'RE FEELING icky, getting a proper meal (or anything at all) into your belly can seem pretty unappealing. But you should try, because just as a wholesome diet can help prevent you from getting sick, it also helps you heal and recover. "Whole foods contain a variety of health-promoting nutrients that work together to protect your body from infection and help your immune system function. And research suggests that getting immune-boosting nutrients from food is generally better than doing so via a supplement, says Tamar Samuels, R.D.N., cofounder of Culina Health.

You know about vitamin C, but it's also smart to take in foods with vitamins A and D (inflammation zappers), zinc (which helps with immune cell function), probiotics, and antioxidants. Enjoy more of these immunity standouts.

PUMPKIN SEEDS

"They contain antioxidants and are a good source of zinc, a mineral thought to potentially lower the duration of cold symptoms by preventing illness-causing cells from multiplying," explains Samuels.

TROUT

This mild white fish is a great source of selenium, which Samuels says is "a powerful antioxidant that fights oxidative stress and inflammation"two things that play a role in your body's ability to fight off sickness.