The best way to prevent the flu is to get a flu vaccine. Experts say it’s also wise to make sure your immune system is strong, so that it will be better equipped to attack invading flu viruses. And if you do get sick, a strong immune system may help you recover faster.

One of the key factors in keeping the immune system in prime condition is a healthy diet. Ara DerMarderosian, Ph.D., Pharmacognosist with the University of the Sciences in Philadelphia, says there are certain foods that boost the immune system.

Here are some of his picks:

Meat. It may sound counter to healthy eating, but meat contains protein, which is broken down by the body into essential chemicals, called amino acids. Not all meat is created equal. Look for meats, like fish, that are low in saturated fat and contain high levels of omega-3 fatty acids.

Chicken and other poultry products are also good picks. Small amounts of beef aren’t bad for you, but beef tends to have a lot of unhealthy saturated fat. Meats and chicken also have zinc, an important mineral.

 If you can get past the pungent smell and flavor, garlic and onions contain chemicals that have antibacterial and antiviral properties.

Mushrooms contain several important vitamins and minerals, low amounts of sodium and no fat or cholesterol. Researchers are learning that some varieties of mushrooms have powerful immune stimulating properties. Vegetables.

Many vegetables contain high amounts of immune boosting antioxidants, like beta-carotene, lutein, lycopene and selenium. Look for a variety of dark colors. DerMarderosian suggests cooking the vegetables when you aren’t feeling well to make them easier to digest.

Citrus fruits are a good source of dietary fiber and vitamin C. DerMarderosian says orange juice can be used in place of the whole fruit, but be careful to purchase a brand that contains real juice.

As a dairy product, yogurt contains calcium and vitamin D. Look for yogurt that contains “live active cultures.” These cultures are beneficial bacteria that keep the digestive system in good health and support the immune system. Many fruited yogurts contain a significant amount of sugar, so mix your own fruit with the yogurt.

 Scientists have found the age-old remedy really has value because it contains many healthy immune-boosting ingredients. The warm broth and soft cooked vegetables and meat are easy to swallow when you have a sore throat.

Diet is only one part of a strong immune system. Experts say you should get adequate sleep, drink plenty of fluids, exercise, don’t smoke and, if you drink, do so in moderation. Another important tip to reduce your risk for getting the flu is to wash your hands frequently.