Proper nutrition is necessary to strengthen body immunity. When your body battles the flu or an infection for days or weeks your diet becomes even more essential to helping you achieve a fast recovery. Here are some superfoods to help fight infection and flu.

Mushrooms: Mushrooms are rich in Selenium, which helps white blood cells produce cytokines, immunity function cells, and beta glucans, an antimicrobial type of fiber, which helps activate cells that find and destroy microbes.

Almonds & Seeds: Heart-healthy almonds provide the immune-boosting antioxidant vitamin E, which reduces your chance of catching colds and developing respiratory infections. Other vitamin E sources are fortified cereals, turnip greens and wheat germ.

Garlic: Garlic contains 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 that did not.

Dark chocolate: Cocoa contains a chemical called theobromine which helps the body fight the common cold symptoms. Dark chocolate is also rich in Magnesium, a mineral that boosts immunity. 

Tomato: contains a carotenoid known as Lycopene that improves body’s defenses.

Cooked tomatoes -- such as pasta  sauce -- make the fruit heart-healthier and boost its cancer & infection fighting ability, because it substantially raises the levels of beneficial compound lycopene.

Recent findings show that the regular consumption of a high lycopene tomato sauce helps in reducing bad cholesterol (LDL) blood levels.

Colored Bell Peppers are rich in vitamin C. Some studies show that vitamin C can reduce the intensity and duration of cold and flu. One cup of colored bell preppers provides 200 percent of your daily needs!

Proteins are essential to help your body build immune cells. Lean meat, poultry, fish, legumes, dairy, eggs, and nuts and seeds are good protein sources. High protein foods are rich in other healing nutrients such as vitamins B6, B12, Selenium and Zinc, which contribute to a healthy immune system.

Tea:  Researchers at Harvard University found that drinking tea improves the body’s immune defense system, probably because of theanine, an immunity building amino acid. Tea also contains catechins which act like a cleanup crew against free radicals. Drink one to three cups of black, green or white tea every day.

Citrus fruits: Findings show that flavonoids found in the soft white skin of citrus fruits increase the immune system activation. Flavonoids are also found in grapefruits, oranges, lemons, and limes amongst other fruits and vegetables.

Fatty Fish: In a recent study, participants with the lowest vitamin D levels were about 40 percent more likely to report a recent respiratory infection than those with higher levels. Salmon among other fatty fish (sardines and tuna) contains high amounts of omega 3 fatty acid (with inflammation fighting properties), and Vitamin D. Replace red meat and other processed meats such as bacon and deli meats with fish and fatty fish.

Simple Carbs & Sugar: Consumption of refined sugars found in white bread, cakes and biscuits may weaken the immune system and increase the risk of infection. Also, junk meals and processed foods are rich in hydrogenated vegetable oils which increase inflammation. Try substituting them by complex carbohydrates and fresh foods.