4. Snack on yogurt
“It’s too early to say for sure that they prevent colds and flu, but probiotics may promote a healthier immune system,” says Eric Gershwin, MD, chief of rheumatology, allergy and clinical immunology at the University of California at Davis. Probiotics are supplements of live microorganisms added to foods such as yogurt, and are also available in capsule form.
In a study published in the British Journal of Sports Medicine, athletes who took a probiotic supplement had half as many days with respiratory symptoms as those in the placebo group. To benefit, a person should consume between one and 10 billion colony-forming units (CFUs) of active probiotics per day, adds Carolanne Nelson, a professor in the department of family and nutritional sciences at the University of Prince Edward Island. Look for grocery products that state how many CFUs they contain.