A diet of leafy green vegetables, berries and nuts can help build the immune system to fight off colds and flu, but registered dietitian Tonia Reinhard and Dr. Joel Fuhrman, who both have written books on superfoods, say it takes time to get the effect. Also on their list of immunity builders are fatty fish such as salmon and tuna; onions and garlic that contain antioxidants; and mushrooms, yogurt, eggs and beans.

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