The cold winter months are coming. Are you prepared to fight flu season? First, make sure you and your family remember to get a flu shot this season.

In the late fall and winter months our bodies are exposed to many germs. Good nutrition is essential to a strong immune system, and eating healthfully will offer protection from seasonal illnesses such as the flu. Make sure your diet has enough of these flu-fighting nutrients this flu season.

Protein: Your body uses protein to build and repair. Protein is an  important building block of the body’s defense mechanism. Protein-rich foods include seafood, lean meat, poultry, eggs, nuts, soy products and beans.

Vitamin A: This vitamin helps regulate the immune system and helps your body fight infections. You can get vitamin A from foods such as sweet potatoes, carrots, red bell peppers, fish, kale and other dark leafy greens.

Vitamin C: This vitamin is well known for defending against infections. It helps boost the immune system and assists with fighting toxins and foreign substances in the body. Vitamin C-rich foods include oranges, grapefruits, strawberries, yellow bell peppers and broccoli.

Vitamin E: Your body uses vitamin E as an antioxidant that protects cells from damage and improves immune function. Vitamin E can be found in almonds, spinach, peanut butter, avocados and sunflower seeds.

Zinc: This mineral helps heal wounds and helps the immune system work properly. Zinc commonly is found in beef, poultry, spinach, beans, nuts and seeds.

Water: Don’t forget to drink a lot of fluids and keep your body hydrated.

Reference:  Academy of Nutrition and Dietetics (www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition)