Can what you eat really help fight the flu and colds?

Absolutely. This is the season to be serious about getting nine fruits and vegetables a day, so you have an arsenal of antioxidants in your system. It’s a myth that you get a cold from temperature changes. We get sick because of a weakened immune system, and by touching something with flu and cold germs — whether that’s someone’s hand or a doorknob.

One of the causes that may weaken the immune system is a poor diet. A well-balanced diet — and in particular, foods that provide zinc, vitamin A, antioxidants and probiotics — can give your immune system a needed boost during the peak flu and cold season.

Here are several foods to keep your immunity working in top condition this winter. And if you do happen to get a cold or flu, remember what Mom said: “Cough on your cuff, sneeze on your sleeve and wash your hands, please.”

Zinc. Good food sources include lean beef, pork, poultry, fortified cereals and whole grains.

Vitamin A. Fruits and vegetables that are good sources include sweet potatoes, pumpkin, carrots, winter squash, cantaloupe, apricots, spinach and broccoli.

Catechins. Black tea and dark chocolate are sources of catechins.

Probiotics. Yogurt and kefir, which is fermented milk, have probiotics in them.

Vitamin C. Vitamin C may not cure the common cold, nor will it prevent the flu. However, once you get sick, vitamin C may shorten the duration and decrease the severity of cold and flu symptoms.

Here’s a recipe, full of antioxidants, to help boost your immune system this winter, providing 70% of your daily vitamin C, 20% of your daily vitamin A and 20% of daily iron.

Hearty Stuffed Pepper Soup
2 pounds lean ground beef
½ cup onion, diced
2 green bell peppers, chopped
1 can (29-ounce) no-salt-added tomato sauce
2 cans (14.5-ounce each) no-salt-added diced Italian tomatoes
2 teaspoons instant beef bouillon granules
2 teaspoons sugar
1 teaspoon black pepper
1 tablespoon reduced-sodium soy sauce
2 cups cooked brown rice

In a Dutch oven, brown ground beef with onion over medium heat. Drain. In the same Dutch oven, combine the cooked beef and onion, peppers, tomato sauce, diced tomatoes, bouillon, sugar, black pepper and soy sauce. Reduce heat to low, cover and simmer for 30 to 45 minutes. Stir in rice and heat through. Serves 10.

Per serving: 260 calories, 22 grams protein, 25 grams carbohydrate, 8 grams fat, 35 milligrams cholesterol, 2 grams fiber

Fargo is a dietitian for Hy-Vee in Springfield, Ill. Send recipe ideas to her at [email protected].