‘Tis the season…for the cold and flu!

At our home, we did a science experiment involving Petri dishes and swabs to check four areas for germs. It was a great lesson for the kids to show that even though you can’t see the germs on the door handle, you can still pick them up on your hands and they will grow in the right environment (the body).

What a great lesson and reminder for us all to wash our hands frequently.

Here are some other tips to boost your immunity during the winter cold and flu season:

Poor sleep lowers your immunity greatly. In general, adults do best with seven to eight hours of sleep each night. Children and teens need nine to 11 hours each night. You may think you need less, but studies show you are the least susceptible to infections with adequate sleep.

The secret to a strong immune system may also be in your refrigerator and pantry. A nutrient-rich diet packed with vitamins, minerals and antioxidants can help the body defend itself.

Get enough Vitamin C, one of the most important antioxidants to help the immune system! Your body’s first line of defense is your skin, and vitamin C is needed to build and maintain healthy skin.

Great Vitamin C sources include broccoli, bell peppers, cabbage, cantaloupe, cauliflower, kiwi, pineapple, spinach, strawberries, sweet potatoes, tomatoes and watermelon. Enjoy vitamin C in foods, not pills — you will get more nutrition “bang for your buck” due to the immune-protective compounds found naturally in food.

Grab something orange or dark green, since these foods with Vitamin A promote overall good health and immune function. Vitamin A is best obtained from food and not supplements. Aim for a more plant-based diet with four to five cups of fruits and vegetables each day.

Eat healthy fats , which contribute vitamin E. Again obtained from food, vitamin E is especially important for proper immune function. Best sources include wheat germ, sunflower seeds/oil, avocado, almonds and hazelnuts.

Think zinc and selenium. Zinc is needed to produce and activate certain white blood cells that help fight infections. Selenium is essential for a strong immune response and to fight infection.

However, it is safest to stick with zinc and selenium from foods rather than over-supplementing with pills which can be toxic. Good sources of zinc: lean beef and pork, seafood, fortified cereals, beans and nuts.

Good food sources of selenium include seafood, whole grains, sunflower seeds, chicken and egg yolks.