12 Foods That Will Help You Survive The Cold and Flu Season

Vitamin D helps keep your immune system strong, 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.

Due its high zinc content, lamb is a strong contender for one of the best foods for a cold, Moreno says. One recent study 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.