The rest of the list from the previous post (part 1):
11- Mushrooms, of all kinds, have immune boosting antioxidants, potassium, and fiber. Some, like certain brands of portobello are grown in ultraviolet light to encourage the production of vitamin D. Others like shiitakes have cancer fighting properties.
12- Skinless turkey breast (and other lean proteins) contain many ingredients that fight flu. Protein is important in building antibodies and you can get protein from other sources such as beans, nuts and dairy as well as other meats like chicken.
13- Leafy greens, especially the darker ones, are highly nutrient. For example substitute arugula and kale for iceberg lettuce. Bitter ones like arugula may improve your congestion, cough, and sniffles. They increase your white blood cells that fight infection.
14- Blueberries are powerhouses for antioxidants and they boost your immunity system in general, especially wild blueberries. They contain anthocyanins, one of the strongest antioxidants. Wild blueberries have the highest content of this material among fresh fruit.
15- Dark chocolate contains loads of the antioxidant polyphenol which helps fight disease. One ounce of pure cocoa contains more of it than most berries. They also contain zinc. Most chocolate bars are filled with sugar and other harmful ingredients, though. So try to stick to a bite size portion daily of dark chocolate with cocoa content of 70% or more.
16- Brazil nuts are high in protein, good fats, and selenium which is a mineral essential for immune functioning and could protect against infections and flu. Warning: your body needs only a small amount of selenium and one nut contains more than your daily needs. Extra amounts can cause other diseases so eat it sparingly.
17- Carrots and sweet potatoes (and other orange colored fruits and vegetables) are rich in beta-carotene, which gets converted in our bodies to vitamin A, that is essential for keeping our immune system strong. It is especially important for keeping the mucous membranes that line our throats and nose healthy and functioning properly when we have colds.
18- Sunflower seeds are the best natural sources of vitamin E, which is an antioxidant that protects cell walls from getting damaged. One ounce contains 30% of our daily needs. Try choosing dry roasted ones over oil roasted. Vitamin E is especially important for our lungs where it fight the process of oxidative stress. Studies show that people who have a diet high in vitamins C and E have greater lung capacity and less phlegm.
19- Oats (raw or in a bar) contain a type of fiber (beta-glucan) which has the ability to lower cholesterol and boost immunity. Studies have shown that beta-glucan may prevent upper respiratory tract infection and can influence out white blood cells activity.
We hope you stay healthy this season!
Other images: http://www.health.com/health/gallery/0,,20631007_2,00.html