Staying healthy and illness-free during peak flu and common cold season is a challenge, but methods so simple as change of diet can help prevent and fight off colds. Incorporating more liquids, citrus fruits, soups and spicy foods into the diet during these months can be a simple change with effective results.

• Continually drinking water and other fluids helps prevent illnesses because it allows the body to stay hydrated. 

• Teas, particularly green tea or other herbal teas, are rich in antioxidants which support the immune system in fighting diseases and aid in congestion alleviation. 

•  Broth-based soups are a great way to provide the proper fluids needed for hydration while also filling up the stomach and supporting the immune system. 

• Consuming fresh fruit, particularly citrus fruits, on a daily basis will not only provide important vitamins, but also aid in sickness prevention due to their high levels of Vitamin C and cold-fighting antioxidants.

• Spicy foods are surprisingly a great decongestant method for a sick individual with a stuffy nose or congested lungs.

“Making sure to eat a wide variety of foods can help you get all of the micronutrients you need to support a healthy immune system,” said Joran Colby, a senior in dietetics.