The flu season is back. Everyone, especially children, are sniffling, sneezing and coughing away.

Here are five superfoods that can help keep the flu at bay:

1) Mushrooms

Mushrooms are rich in a type of polysaccharide called beta glucan, and this has the ability to activate the immune system and help prevent infections, aside from regulating the white blood cells.

In addition, mushrooms are also rich in vitamins, polyphenols, sterols and zinc - all of which keep our immune system in tip-top shape.

How to eat - No matter the size or type, mushrooms can be added into any type of dishes. Make them pizza toppers, turn them into soup, fry them, or add them onto burgers or omelettes - these healthy, delicious plants, will still deliver.

2) Kiwi fruit

We all know that oranges are packed with Vitamin C but the kiwi fruit is often underrated in this department. This sweet little fruits are jam-packed with Vitamins C and E, which serve as antioxidants. Aside from battling a flu infection, the kiwi fruit can also help prevent an infection in the first place.

How to eat - Whether you eat it straight out of its skin with a spoon, or cut and dice it to be mixed in a salad, or yogurt, the little green fruit will still serve its purpose.

3) Yogurt

We may have heard that yogurt is rich in probiotic cultures, which keeps the gut healthy. Given that about 80 percent of our immune system is situated in our gut area, keeping a healthy intestinal system is crucial to assure overall health. By yogurt, make sure you take the original one, and not the artificially sweetened, flavored ones.

How to eat - Blend yogurt with fruits to turn them into a shake, or mix them with vegetables for a salad. Or, mix them with frozen blueberries to make frozen yogurt. The possibilities here are truly limited by your creativity.

4) Pumpkin seeds

These little fellas are rich in Vitamin E, Zinc and essential fatty acids, including the antioxidant Omega-3, which has anti-inflammatory qualities. Zinc, meanwhile, helps in increasing the production of infection-fighting white blood cells and T cells.

How to eat : These seeds can be mixed with breakfast cereals or oats, spread on bread, or mixed in salads or other seeds and nuts for a trail mix.

5) Garlic

Garlic has antibacterial anti-viral, anti-fungal, and anti-oxidant properties, to not only fight off infections, but keep them at bay in the first place. Although its funky odour drives away many people, this immune-boosting superfood is a must have at all times.

How to eat: Blend a couple of cloves and mix them with other ingredients to be used as a spread. Alternatively, they can be minced into fine portions and spread over pita or pizza, or bread, to be turned into garlic bread. You can also mix it into greek yogurt to be turned into dipping sauce.

So there you go, five quick types of superfoods that help keep the flu bug at bay. While you are at it, do not forget to stay hydrated by drinking plenty of water.

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