[Jenn218]

I had just received this email today from Prevention or Women's Health or something like that...pretty ironic timing, so I thought I would share!

Fruit fights the germs we're exposed to in the winter. "The vitamin load keeps your immune level high, allowing you to fend off colds and flu," says Amy Howell, PhD, a research scientist at Rutgers University. Fruits also reduce the risk of heart disease and cancer. Try the five below to give your immune system a boost.

Super fruits: How they help your health bonus

Apples:
The most popular source of antioxidants in our diet, one apple has an antioxidant effect equivalent to 1,500 mg of vitamin C. Apples are loaded with protective flavonoids, which may prevent heart disease and cancer.

Papayas:
With 250 percent of the RDA of vitamin C, a papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas reduce inflammation throughout the body, lessening the effects of asthma.

Cranberries:
Cranberries have more antioxidants than other common fruits and veggies. One serving has five times the amount in broccoli. Cranberries are a natural probiotic, enhancing good bacteria levels in the gut and protecting it from foodborne illnesses.

Grapefruit:
Loaded with vitamin C, grapefruit also contains natural compounds called limonoids, which can lower cholesterol. The red varieties are a potent source of the cancer-fighting substance lycopene.

Bananas:
One of the top food sources of vitamin B6, bananas help reduce fatigue, depression, stress, and insomnia. Bananas are high in magnesium, which keeps bones strong, and potassium, which helps prevent heart disease and high blood pressure.

Take a shine to shellfish
Getting adequate selenium (plentiful in oysters, lobsters, crabs, and clams) increased immune cell production of proteins called cytokines in a British study of 22 adults. The scientists say that cytokines help clear flu viruses out of your body.

Line up fatty fish
Of all fats, omega-3s-found in fish such as Pacific salmon -- created the highest blood levels of flu-fighting T cells and interferon-gamma cytokines in a British study of 150 people.

Boost T cells with tea
Ten Harvard subjects who drank 5 daily cups of black tea for 2 weeks had T cells that secreted 10 times more virus-fighting interferon, compared with nine who drank the same amount of a tea substitute.

Get milk
Dairy products provide conjugated linoleic acid (CLA), which raised immune system response to the flu in an animal study. Early research suggests that CLA may have a similar effect in humans.

Stock up on the basics
An overall healthy diet builds resistance to the flu virus, but focus on these nutrients especially:
Protein: 5 to 6.5 ounces of chicken, fish, or meat for women; 6 to 8 for men
Vitamins A, B6: In five daily servings of red or orange fruits and green leafy veggies
Vitamin E: In canola, peanut, or olive oil; almonds; sunflower seeds; and hazelnuts
Iron, zinc, vitamin B12: 100% daily value in a multivitamin