Savor a Sweet Potato Hash with sweet potatoes, onions, garlic, red peppers, and beta-carotene and vitamin B6-containing kale. Sweet potatoes contain vitamin B6, which is an important immune-system strengthener, along with beta carotene, the precursor of immune-building vitamin A, and even a vegetarian source of vitamin D, which reduces the risk of catching a cold or flu and speeds recovery.
Go for a Side of Grapefruit since this fruit is packed with vitamin C and and anti-flu phytonutrients known as terpene limonoids. These compounds are naturally anti-viral, giving the immune system the help it needs to fight off infection.
Brown Rice with Almond Milk and Cinnamon. Brown rice is a good source of vitamin B6 which protects the lungs against invaders. Brown rice also contains the potent antioxidants vitamin E and zinc—the latter of which reduces the duration of colds by about 36 hours, according to recent research published in Reuters. Zinc was particularly effective against the rhinovirus (linked to colds).
Cooked Quinoa with Apples—Protein-rich quinoa doesn’t need to be reserved for lunch or dinner. Give it a breakfast twist by adding chopped apple during the cooking process. Sufficient protein is needed to make immune system cells.
Green Tea—There are dozens of reasons to drink green tea, but during the colder seasons there are even more. According to research in the Journal of Applied Oral Science, green tea kills some forms of strep infections. Finish off your immune-boosting breakfast with a hot cup of green tea sweetened with the herb stevia (to avoid immune crashes linked to sugar).
10 Healthiest Breakfast Cereals