By: Mandy Tegtmeyer, CWP, Wellness Consultant; WorkSpring

The holidays are exhausting! They can also wreak havoc on your immune system. We all tend to move too little, sleep too little, and eat and drink too much during the holidays. This can lead to lower immunity and an increased risk of catching colds, the flu, and other infections…BUT there is something you can do. The first step is to visit your local grocery store. 

While no single food is a magic cure, eating a healthy diet full of vitamins and minerals can boost your immune system which can prevent illness and help you bounce back sooner when you do get sick.

Choose foods with these immune-boosting nutrients next time you visit the grocery store.

• Beta carotene
  Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes.
• Vitamin C
  Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
• Vitamin D
  Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D also are good sources.
• Zinc
  Zinc tends to be better absorbed from foods such as beef and seafood, but it's also found in plant-based sources, including wheat germ, beans, nuts and tofu.
• Probiotics
  Probiotics are good bacteria that promote health. You'll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi.
• Protein
  Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.

For more information on how to boost your immune system this holiday season, click the links below.

Healthline - 15 Foods That Boost the Immune System

WebMD - Foods and Drinks That Boost Your Immune System

Cleveland Clinic - 11 Foods That Boost Your Immune System

Mayo Clinic - Fight off the flu with immune-boosting nutrients