As flu season grips the nation with increased awareness of hand washing and cough covering, healthy eating is a powerful and effective prevention method that is often overlooked.

“It’s important to eat a variety of healthy foods from all food groups throughout the year, but it’s even more significant during flu season,” said Nancy Chapman, registered dietitian at St. Luke’s Hospital. “Adding flu-fighting foods like yogurt, garlic, citrus and chicken to your diet can boost your body’s immune system and help you to avoid getting sick.”

Yogurt and other cultured milk products contain probiotics, beneficial bacteria with immune-boosting benefits. Look for the “live active culture” seal, which indicates that probiotics have been added. Also, get your daily dose of vitamin D because early research suggests low levels of vitamin D may be linked to a seasonal increase in colds and flu and a higher incidence of respiratory infections.

Garlic boosts the immune system, increasing resistance to infection and stress. Crush the cloves with the flat side of a knife before adding them to food to release the garlic juice and its immune properties.

Citrus fruits contain vitamin C, and chicken, meat and peanuts contain zinc. Both nutrients play important roles in the proper functioning of the immune system.