Fall is upon us, and colds, the flu, and other ailments will be in the air soon. These are 10 easy to find food items that will help promote immunity and overall wellness.

Yogurt, kefir and kim chee: These cultured foods are high in probiotics, the beneficial bacteris that help to maintain immunity in the gastrointestinal tract.

Sweet potatoes: Approximately ½ cup of sweet potatoes provides up to 40 percent of the recommended daily allowance for vitamin A, in the form of beta carotene. Sweet Potatoes are also rich in Vitamin A, which helps to protect mucus membranes while maintaining immune response in these sensitive tissues.

Green tea: EGCG (Epigallocatechin gallate) and L-Theanine are two powerful compounds found in green tea that help to keep you healthy. L-Theanine in particular supports the immune system’s fight against foreign invaders, while ECGC protect cells against damage and offers numerous additional health benefits.

Chicken soup: Studies show that chicken soup can reduce symptoms of cold and flu, and support the function of immune cells. Please consider adding fresh vegetables and herbs for extra nutritional value.

Pumpkin seeds: These seeds contain approximately 10 mg of zinc per 100 grams of seeds. Zinc is a trace mineral that provides critical support to immune cells.

Mushrooms: Culinary medicinal mushrooms such as shiitake and maitake are high in beta glucans, vitamin D and other powerful compounds that help support immune cells, promote healthy digestion and promote general good health.

Broccoli: Cruciferous vegetables, including broccoli, cauliflower, cabbage and Brussels sprouts, are potent sources of powerful immune supporting nutrients such as vitamin C, beta-carotene, trace minerals zinc and selenium, and others to bolster immunity and support overall health.

Chia seeds: These tiny seeds are high in antioxidants, nutrients and protein. They also contain a healthy balance of omega-3 and omega-6 fatty acids, and they support glucose metabolism. Chia seeds offer a significant boost to vital energy.

Garlic: Used medicinally for millennia, garlic is rich in powerful beneficial components, including allicin, a sulfur containing compound that helps fight foreign invaders. Garlic offers potent antimicrobial and immune support. Garlic promotes cardiovascular health as well.

Burdock root: This hearty root contains a compound called inulin that helps to promote strong immunity, balance blood sugar and support organs and tissues. This hearty root is typically prepared in soups, salads or as a tea.

There are a number of botanical and nutritional supplements that safely and effectively offer natural immune support. When combined with a healthy diet, proper stress relief and regular exercise, natural immune aids can help elevate your vitality. Here are some of our recommendations:

PectaSol Modified Citrus Pectin: Derived from citrus peels, this special form of citrus pectin has been shown to support the immune system and safely remove heavy metals from the body. It is also the most-researched agent capable of blocking the effects of elevated galectin-3 levels throughout the body, thereby providing long-term support for numerous areas of health.*

Mushroom formulas: Numerous species of beneficial mushrooms offer targeted support for immunity, as well as other areas of health. ecoNugenics new MycoPhyto® Vegetable Soup blends our revolutionary botanically-enhanced MycoPhyto Complex® mushroom formula, together with vegetables, spices and herbs to offer soothing immune support when you need it most.*

During the Fall and Winter cold and flu seasons, what you eat and don’t eat can be the difference between staying healthy or staying home sick. So remember to choose immune-supporting foods in addition to reducing stress, getting regular exercise and supplementing your diet with natural ingredients that promote immune and general health.