by Leah Zerbe, Marissa Miller

Citrus fruits Vitamin C, most commonly found in citrus fruits, is an antioxidant that can help boost immunity. So start eating C if you aren't already, and make it a part of your routine to shore up your immune system for next time. Get your dose from supplements or from vitamin-packed citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes, and tomatoes. Shutterstock

Garlic, onions, and leeks Kissing is kind of out of the question when your nose is running like a hydrant, so you might as well indulge in this pungent garnish (along with its antiviral cousins onions, chives, and leeks) to help fight that nagging cold. It has long been revered in its ability to help natural killer cells purge the body of invaders, says Moreno. Shutterstock

Ginger tea Ginger earns its distinction as one of the best foods for a cold thanks to a chemical called sesquiterpenes, which specifically target rhinoviruses, the most common family of cold viruses, as well as substances that suppress coughing. It also contains anti- <a href="https://www.womenshealthmag.com/food/a19992452/health-benefits-of-ginger/" id="322de5c4-c670-3349-ac83-221bcf047662"> inflammatory gingerols that can fight infection </a> . Adding a couple of tablespoons of shredded ginger root to your green tea could do the trick, but you can also look for ginger tea, <a href="http://www.amazon.com/gp/product/B00N779UZE/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00N779UZE&amp;linkCode=as2&amp;tag=rodnew0c-20&amp;linkId=CHHDNMMMCRG7RNNE" id="63453905-d191-35da-ad2c-1222ff813f9c"> ginger chews </a> or real ginger ale, although most of the canned stuff has very little real ginger. Shutterstock

Honey Honey is often touted as a cure-all for everything from burns (put raw honey on a burn as soon as possible to speed healing) to cuts and scrapes (honey's natural antiseptic properties allow it to work a bit like hydrogen peroxide). Because it coats your throat, it's best foods for a cold and sore throat, and its natural <a href="https://www.womenshealthmag.com/food/a21286636/is-honey-good-for-you/" id="3abe78c7-21b6-374e-a063-df70c4ad8179"> antioxidant and antimicrobial properties </a> help fight infections from viruses, bacteria, and fungi. Shutterstock

Kefir <a href="https://www.womenshealthmag.com/food/a19936922/what-is-kefir/" id="84f67069-215d-33fc-a15f-6e1733207c7f"> Kefir </a> is loaded with probiotics that strengthen your immune system, says Mike Roussell, Ph.D. With more protein than yogurt and milk, it also regulates digestion, enabling your body to actually use all the calories and nutrients you consume when you're feeling under the weather, he says. Other fermented foods like sauerkraut, dill, carrots, kimchi, and kombucha also get the job done by populating your gut with good bacteria, thereby potentially preventing colds. Shutterstock

Selenium-rich foods A single ounce of Brazil nuts contains well above your recommended daily value for selenium, a mineral that helps boost your immunity. Having enough selenium in your body increases its production of cytokines, which help remove the flu virus, says James A. Duke, Ph.D., author of <a href="http://amzn.to/2eFr8TD" id="8c633f59-a7aa-30e4-a3de-046346473c34"> The Green Pharmacy Guide to Healing Foods </a> . Other sources of selenium include lobster, oysters, clams, crabs, and tuna. Shutterstock

Red wine The resveratrol and polyphenols in <a href="http://www.rodalewellness.com/food/benefits-of-drinking-wine" id="ca124540-48e7-3bd1-a812-41cad42ffb70"> red wine </a> work the same way that beneficial bacteria in yogurt do, says Duke: When cold and flu viruses enter you system, they start to multiply, and these compounds prevent that from happening. To get the most bang for your buck, grab a bottle of California pinot noir. Tests have found it to have some of the highest levels of resveratrol. Shutterstock

Mushrooms While <a href="https://www.womenshealthmag.com/food/a22033146/mushroom-coffee-benefits/" id="6acbb1e1-8619-32d7-a615-9b96be0e7bb0"> mushrooms </a> have long been a staple in Chinese healing, theyre having a modern medicinal moment. Moreno says they likely have antiviral properties, thanks in large part to their rich vitamin D content. They produce <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/" id="cde32563-cb4f-32c5-a930-29359961be1d"> cytokines </a> , a cellular protein, which helps fight off infections. Their <a href="https://www.ncbi.nlm.nih.gov/pubmed/17895634" id="be59803f-6167-3ba3-aec6-f19b9de77cca"> polysaccharides </a> are another class of compounds that boost immunity. Shutterstock

Carbohydrates Yep, carbs are your friendespecially if you hit the gym often. Taking in carbs while youre training helps counter immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise. Translation: Those carbs are helping your body stay strong and fight off cold symptoms. Getty Images

Fatty fish Vitamin D helps keep your <a href="https://www.womenshealthmag.com/health/g19903626/questions-to-find-out-lacking-vitamin-d/" id="ff7b0e4c-13ad-3f8f-acad-3357b4967c7c"> immune system strong </a> , and Roussell says the vitamin D content in fatty fish like salmon can help maintain optimal blood levels when your body isn't converting much of the vitamin from sunlight. Bonus: Stocking up on vitamin D may help fight certain cancers, strengthen bones, and aid in weight loss, too, he adds. Getty Images

Zinc-rich foods Moreno says that due its high zinc content, lamb is a strong contender for one of the best foods for a cold. One recent <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273967/" id="6d888f18-e1d2-3213-a10f-321423eeb355"> study </a> found that consuming zinc at the onset of a cold shortened it by one day, and consuming a preventative tablet daily reduced its severity. Other great zinc-packed options include pumpkin seeds and chickpeas. Getty Images

Tomatoes If youre vegan, tomato soup is an awesome chicken noodle soup alternative. Tomatoes are rich in the antioxidant lycopene, and a study from <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677959/" id="2aa17979-1b21-3f02-aee4-a8b849ce0e92"> The Journal of the American College of Nutrition </a> found that eight weeks of lycopene supplementation decreased markers of oxidative stress (an imbalance of free radicals and antioxidants in the body that occurs during infection), says Megan Meyer, PhD, director, science communication at the <a href="https://foodinsight.org" id="be505c6e-225f-3078-aef8-21abfbc09154"> International Food Information Council Foundation </a> . Nicholas Kostin - Getty Images

Leafy greens Salads are especially great when youre experiencing cold symptoms. Leafy greens are a source of vitamin E, a potent antioxidant, says Meyer. While the majority of <a href="https://www.ncbi.nlm.nih.gov/pubmed/10944487" id="27e2912c-183f-35ba-a34a-83f8bc839417"> studies </a> looking at the anti-viral properties of vitamin E have been conducted in animals, an observational study published in the journal <a href="https://www.ncbi.nlm.nih.gov/pubmed/24461316" id="be4d47f9-c7f1-39cf-a704-44f51cec658b"> Nutrition Research </a> found that supplementing your diet with 200 IU of vitamin E per day might significantly reduce the frequency and severity of lower and upper respiratory infections. istetiana - Getty Images

Popsicles Hydration is key when you get sick, says Meyer. The <a href="https://www.cdc.gov/flu/treatment/caring-for-someone.htm" id="cdfd7995-41b8-39b8-aaf0-0816fb2f7dd9"> CDC </a> recommends drinking plenty of water and other clear liquids to prevent dehydration." Yes, slurping a popsicle totally counts. "Popsicles can be a <a href="https://immunizenevada.org/sites/default/files/Flu%20Clinics/child%20care_final%20toolkit.pdf" id="96ee32ad-9599-319f-a717-ad219fb75361"> helpful way </a> to encourage hydration if drinking liquids is a hurdle when youre feeling under the weather, says Meyer. istetiana - Getty Images

Dark chocolate Definitely think about keeping up your square-a-day habit when youre feeling under the weather. Dark chocolate contains a bitter alkaloid called <a href="https://pubchem.ncbi.nlm.nih.gov/compound/5429" id="d6e32d44-7f43-37cd-a777-49b55c767a59"> theobromine </a> that has been proven in some studies to reduce inflammation caused by a cold, according to Meyer. baibaz - Getty Images

Fennel If youre not a huge licorice fan, fennel can be an acquired taste, but its worth exploring on a sick day when youre desperate for relief. According to Meyer, fennels essential oils may exert some anti-viral and anti-influenza activity. wmaster890 - Getty Images

Elderberry extract You know berries are super potent in disease-fighting compounds, thanks in part to their <a href="https://www.womenshealthmag.com/food/a19938710/flavonoids/" id="8604e9ce-144e-356b-afa8-8dd8223f8c2b"> anthocyanin levels </a> , which produce those gorgeous jewel tones. But you might want to opt for a lesser-known berry this time around, according to Meyer. A study from the <a href="https://www.ncbi.nlm.nih.gov/pubmed/15080016" id="eb76e30f-80dd-3109-a075-f000a9d7d757"> Journal of International Medical Research </a> found that elderberry extract, in particular, more effectively protected against influenza and alleviated the severity of a respiratory virus four days quicker than a placebo. And when you catch a cold, four days can feel like an eternity. elfgradost - Getty Images

18 Foods That Will Help You Survive Cold and Flu Season

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by Leah Zerbe, Marissa Miller

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18 Foods That Will Help You Survive Cold and Flu Season