It’s cold and flu season again. But don’t take the next sniffle lying down. The immune system - your body’s number one line of defense against the onslaught of viruses, bacteria, and other disease-causing microorganisms that are in abundance this time of year - is turned on or off in part by what you eat. Eating right helps maintain a strong immune system; consequently, you’re less likely to get sick and if you do, the symptoms will be milder and you’ll recover quicker.

So, what should we eat to keep from getting a cold?

Preventing a cold means keeping your immune system operating in full gear. One of the best ways to do that is to eat lots of fresh fruits and vegetables, which are packed with immune-boosting nutrients like the antioxidants vitamin C and beta carotene. Most people don’t get enough of these foods and would do well to double or even triple current intake to at least 6, and preferably 9, servings daily.

Next, keep fat intake low, especially saturated fat from meat and dairy products. While low-fat diets stimulate the immune system and help ward off the common cold, typical American diets high in fat might increase a person's susceptibility to infection. In short, you’ll do your immune system the biggest favor if you cut back on fats and add more fruits and vegetables, whole grains, and cooked dried beans and peas to the diet.

What Other Nutrients Help Us Stay Well This Time of Year?

Vitamin E also is important, but it looks like you need at least 100IU or more, which is virtually impossible to get from diet alone, so you would need to supplement with this nutrient.

Although the antioxidants are your first line of defense, other vitamins and minerals also affect a person's resistance to colds and infections. Studies conducted at Loma Linda University in California and Oregon State University in Corvallis report that increasing vitamin B6 intake in some people raises blood levels of the vitamin and enhances the immune response. You can increase your intake of this vitamin by eating more bananas, avocados, and dark green leafy vegetables. The minerals, including iron, selenium, copper, and zinc, also are involved in immunity. These minerals are found in extra-lean meat, whole grains, and cooked dried beans and peas.

What About Vitamin C?

While you can get all the vitamin C you need from foods to help you prevent the common cold, you might need to supplement with this vitamin once you feel a cold coming on. A large number of studies have verified that while vitamin C might not prevent the cold from happening, it will help curb its severity and duration. The effective dose here is about 1 to 2 grams daily starting at the first signs of a cold. That’s only for adults; young children are much more susceptible to toxicity effects from vitamins and minerals, so keep their intake to within recommended levels or discuss higher doses with your physician.

Are there any other supplements that might help us once we’re sniffling?

Possibly. Although controversial, there are a few studies showing that zinc lozenges might help curb the symptoms of a cold. So taking one or two of these daily is worth a try. However, watch out for overdoses here. More than 35mg to 50mg of zinc daily overtime actually suppresses the immune system and could interfere with your body’s efforts to get well. The herb Echinacea also is an effective anti-cold remedy. Either the capsules or the drops taken several times during the day can significantly reduce cold symptoms.

What about garlic?

People have been using garlic for centuries to prevent infection, but it’s only recently that scientists isolated numerous sulfur-containing compounds in garlic that have potent antibacterial and possibly anti-viral effects. These sulfur compounds destroy germs' ability to grow and reproduce, much in the same way as penicillin fights infections.

The trick is getting enough, without sacrificing your social life. While some researchers suggest as much as 10 cloves a day, others say that as little as 1 to 3 cloves is enough, especially if combined with a diet full of fresh fruits and vegetables and high in vitamin C. That’s as simple as adding a few cloves to pasta sauces, stews, soups, or salad dressing.

The bottom line to avoid a cold:

• Eat 6 or more fresh fruits and vegetables every day
• Cut back on fat, especially saturated fat
• Take a vitamin E supplement

Once you’re sniffling:

• Boost vitamin C
• Eat more garlic
• Take Echinacea
• Drink lots of water

Diet is one part of the anti-cold battle. Also remember to keep stress at bay, exercise daily and moderately, wash your hands frequently, get enough sleep, get your flu shot, and don’t smoke.