蘑菇；蘑菇是一种健康食物，但过去一直被人们所忽视。它们拥有你在这个流感季节所需的两个重要“武器”： 硒——它能够帮助白血球产生消灭疾病的细胞因子；β-葡聚糖——一种抗菌型纤维，能够帮助激活“超级英雄”细胞，使这些细胞发现并破坏感染。

Mushrooms；Mushrooms used to get overlooked as a health food, but they possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate“superhero” cells that find and destroy infections.

新鲜大蒜；像大蒜这样味道冲的食物能够“熏跑”疾病，这主要是因为它们含有一种抗菌化合物——植物化学蒜素。英国一项研究发现，食用可补充蒜素的食物的人患感冒的几率要低46%，而且能更快地从感冒中恢复。

Fresh garlic；Strong smelling foods like garlic can stink out sickness thanks to the phytochemical allicin, an antimicrobial compound. A British study found that people taking allicin supplements suffered 46 percent fewer colds and recovered faster from the ones they did get.

茶；哈佛大学的研究人员发现，每天喝五杯红茶，两星期后身体的免疫防御系统会增强四倍，这可能是茶氨酸的功劳。茶还含有儿茶酚（益多酚便是其中之一），这种物质会像一支清理大军一样消除自由基。

Tea；Researchers at Harvard University found that drinking five cups of black tea a day quadrupled the body’s immune defense system after two weeks, probably because of theanine. Tea also contains catechins, including EGCG, which act like a cleanup crew against free radicals.

酸奶；消化道是的免疫组织所在器官之一，摄入酸奶等天然发酵食品中含有的益生菌和益生素，可以防止致病细菌的侵入。

Yogurt；The digestive tract is one of your biggest immune organs, so keep disease-causing germs out with probiotics and prebiotics, found in naturally fermented foods like yogurt.

野生鲑鱼；在最近的一项研究中，与体内维他命D含量较高的参与者相比，体内维他命D含量的参与者患呼吸道感染的可能性大约要高40%。增加你每天鲑鱼的摄取量吧，一份3.5盎司的鲑鱼能够提供360IU维生素D。

Wild-caught salmon；In a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to have a respiratory infection than those with higher levels of vitamin D. Increase your intake with salmon, a 3.5-ounce serving provides 360 IU.

草莓；虽然感到要降温时你个想到的是富含维他命C的食物，不过，抗氧化剂预防疾病的能力仍旧是无可辩驳的。一些研究显示抗氧化剂可以降低感冒和流感的严重程度和持续时间，所以值得一试。一杯草莓能够提供你每日所需的160%的抗氧化剂。

Strawberries；Even though vitamin C-rich foods are probably the first thing you think of when you feel a cold coming, the illness-preventing power of the antioxidant is debatable. Some studies show it can reduce the intensity and duration of cold and flu, so it’s worth a try. One cup of strawberries provides 160 percent of your daily needs.

杏仁；有益心脏的杏仁富含能够增强免疫力的抗氧化剂维他命E，而维他命E可以降低你得感冒和患呼吸道感染的几率。为了保证每天的维他命E摄入量，只吃那么点儿杏仁还不够，因此你可以尝试食用强化谷物、葵花籽、萝卜叶和麦芽。

Almonds；Heart-healthy almonds boast immune-boosting antioxidant vitamin E, which can reduce your chance of catching colds and developing respiratory infections. You’ll need more than a serving of almonds for your daily dose though, so try fortified cereals, sunflower seeds, turnip greens and wheat germ, too.

黑巧克力；营养导师们认可黑巧克力在健康饮食中占据一席之地。大剂量的可可能够维持辅助型T细胞活性，从而提高免疫系统抵御感染的能力。

Dark chocolate；Nutrition experts agree that dark chocolate deserves a place in healthy diets. High doses of cocoa support T-helper cells, which increase the immune system’s ability to defend against infection.

甘薯；β-胡萝卜素可以增强身体的抵抗力。它有助于免疫系统细胞的生长发育，帮助抑制有害毒素。甘薯和其他橙色食物——如胡萝卜、南瓜、蛋黄和甜瓜——都含有非常丰富的β-胡萝卜素。

Sweet potato；Beta-carotene improves your body’s defenses. It’s instrumental in the growth and development of immune system cells and helps neutralize harmful toxins. Sweet potatoes and other orange foods like carrots, pumpkin, egg yolks and cantaloupeare top sources.

牡蛎；锌对免疫系统至关重要——它可以促进白细胞生长，消灭可导致流感或感冒等疾病的细菌和病毒。一个中等大小的牡蛎几乎可以提供给你所需的所有锌。

Oysters；Zinc is critical for the immune system – it rallies white blood cells, to attack bacteria and viruses like a flu or cold. One medium oyster provides nearly all of the zinc you need for a day.