World Health Foods http://whfoods.org/ is my Favourite #1 website. The below are all excerpts from WHF website.

Would like to share with you this page that teaches you “How to Help Avoid the Swine Flu and Seasonal Flu by Strengthening Your Immune System with the World's Healthiest Foods”

http://whfoods.org/genpage.php?tname=george&dbid=253&utm_source=daily_click&utm_medium=email&utm_campaign=daily_email

Important notes from George Mateljan Foundation:

1. Your body uses a variety of responses to maintain its defense against harmful pathogenic organisms in the environment; therefore, it may not be surprising that nearly all of the vitamins are necessary to maintain and promote some aspect of your immune function. Minerals, omega-3 fatty acids, and protein are also all keys to a healthy immune system.

2. This means eating more fresh fruits and vegetables, beans, nuts and seeds, and extra virgin olive oil. Including more fruits and vegetables into your daily menu is a must for a healthy immune system, so this is a particularly important time of year to try and eat the recommended 5-9 servings of fruits and vegetables each day.

3. The more colorful your meal, the greater likelihood you will receive a rich diversity of phytonutrients. These phytonutrients give carrots and winter squash their rich orange-red color; make beets, berries and red and purple grapes a brilliant red; and provide green leafy vegetables such as spinach with their deep green hue.

4. Traditional ways of cooking vegetables can destroy from 50-80% of nutrients. Don't overcook. Steaming and healhy sauté preserves most nutrients.

5. What Not to Eat May Be Just as Important as What You Do Eat
Avoid:
1. Refined grain products, white bread, cookies, pastries, and processed foods that deplete the body of vitamins and minerals necessary for promoting immunity

2. Refined sugar which reduces the responsiveness of your immune cells and lowers your immune defenses

3. Cooking with oils exposed to high heat (such as frying), which can produce immune-damaging substances

4. Excessive consumption of calories and saturated fats from dairy and commercial beef, which can weaken the strength of your immune system

Ok since my whole family, including Shaun , are vegetarians, I had taken out non-veg items from WHFoods’s list.

Spinach, Swiss chard, carrots,yellow squash, broccoli,kale, apricots, cantaloupe
Vitamin A, E and K Enhances the function of white blood cells; increases the response of antibodies to antigens; has anti-viral activity

Lemons, limes, citrus fruits, Swiss chard, spinach, cabbage, romaine lettuce, red bell peppers, broccoli, cantaloupe
Vitamin C and other antioxidants Powerful antioxidant; reduces time and length of respiratory viral infections

Cauliflower, broccoli, collard greens, romaine lettuce, legumes/beans, asparagus, spinach, Swiss chard
B-vitamins (folate, B1, B2, B5, B6, B12) Promotes the production and release of antibodies; ensures healthy immune cell function; deficiency impairs white blood cell functioning

Spinach, Swiss chard, broccoli

zinc, copper, manganese, iron Potent immunostimulant; deficiency can result in profound suppression of immune function

Onions, garlic
Sulfur-containing and flavonoid phytonutrients Antibiotic and anti-inflammatory properties; kills germs

Shiitake mushrooms
Lentian. Enhances immune system function including strengthening its ability to fight infection

Olive oil

Monounsaturated fats. Promotes healthy gastrointestinal membrane essential for a healthy immune system

walnuts, flaxseeds
Omega-3 fatty acids. Precursors to compounds that regulate immune system

Eggs ( Angie: Look for free range eggs!!)
Vitamin D. Regulate immune system activity by preventing excessive or prolonged inflammatory response

Brazil nuts
Selenium. Supports healing from inflammation and may be an immunostimulant

legumes/beans
Protein. Source of immune-stimulating amino acids;deficiency can result in depletion of immune cells and the ability of the body to produce antibodies

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Getting inspiration from this website, I’m going to make this tonight

Green Bean dish from WHFoods. Nice!!

Ingredients:
· 1 lb green beans
· 2 tsp fresh lemon juice
· 2 medium cloves garlic, chopped
· 3 TBS extra vigin olive oil
· sea salt and pepper to taste
· Optional:
· 3 TBS goat cheese
· 2 TBS sliced almonds
· 4-5 drops tamari soy sauce
· 1 TBS sliced sun dried tomatoes
· 2 TBS roasted red bell peppers
· 1 TBS chopped basil

Spinach from WHFoods. Yummy!

· 1 pound fresh spinach
· 1 tsp lemon juice
· 1 medium fresh garlic, pressed or chopped
· 1 TBS extra virgin olive oil
· salt and cracked black pepper to taste
· Optional: chopped tomato