Omega-3s

The impact of dietary Omega-3s on the immune system has been studied for decades, especially the role of DHA and EPA. Omega-3 fatty acids are well-known anti-inflammatory nutrients. Research published in the Journal of Pediatrics found that supplementing one teaspoon of cod liver oil reduced the frequency and severity of colds in children.

Omega-3 fatty acids can be found in fish oil, seafood (especially sardines, salmon, and low-mercury tuna), or a vegan omega-3 supplement. Fish liver oil is also the finest source of vitamin D in the diet. Or flax and chia seeds, which are high in omega-3 fatty acids. These nuts are rich in iron, magnesium, and fiber that help you fight high cholesterol and protect you from harmful free radicals produced during metabolism.