If you are looking to fight the flu or avoid catching a cold then your biggest weapon is your immune system since a stronger immune system means greater chances of fighting the diseases.

And the best way of developing upon and improving your body’s inbuilt ability to fight disease is a result of having a balanced diet. Going forward, make sure to include these ingredients in the menu to ensure that your body has sufficient strength to fight disease:

1. Button mushroom: Though it’s an unassuming little food item but it is rich in selenium and antioxidants. Selenium protects your body from flu attack.

2. Watermelon: Besides being a refreshing fruit, it is rich in antioxidant and glutathione. It can help you fight infection better.

3. Cabbage: It is another source of glutathione which helps strengthen the immune system.

4. Almonds: A handful of almonds revives your immune system and gives your body a healthy dose of vitamin E, riboflavin and niacin, B vitamins that help you fight back stress.

5. Citrus fruits: They are a common source of vitamin C, and flavonoids which protect the body against flu. They help in activating your immune system.

6. Garlic: The antioxidants in garlic fight the H Pylori bacteria and protect the stomach against ulcers.

7. Tea: Black, green or white, tea has polyphenols that fight cell damaging free radicals

8. Spinach: Rich in fiber, foliate, vitamin C, this green super food helps in cell growth and regeneration.

9. Sweet potato: Has vitamin A and antioxidant beta carotene to fight free radicals.

10. Wheat germ: It has zinc, antioxidants, B vitamins and minerals that strengthen the body. Wheat germ also offers a good mix of fiber, protein, and some good fat – add a part of wheat germ flour to regular flour as a healthy option.