As the weather cools down and we spend more time indoors, the cold and flu season will swing into full gear. 

It can be tough to keep ourselves and our children healthy during this season, no matter how much hand-washing we do. And not only is staying healthy important to feeling good, it also helps you avoid the hassles that happen when you have to miss work, or your little ones can’t go to school or day care.

One way to help protect your family and yourself from colds and the flu this year is to eat foods with nutrients that can help boost your immune system, to fight off those nasty germs. Try some of these super-foods to help keep your family healthy all season long:

Oats. This whole grain has a type of fiber in it that research from the University of Illinois says can help boost immunity and speed recovery times. It’s also an easy item to work into your family’s daily menu.  

Yogurt. With a good bacteria called probiotics that stays in your digestive system, yogurt helps fight off harmful bacteria and infections. Lots of moms like to layer yogurt with fruit and cereal for a tasty parfait kids love to eat.

Garlic. Don’t let the strong smell put you off. Garlic contains sulfur-containing compounds that fight bacteria and infection. Try crushing some extra garlic into pasta and other sauces for an added boost.

Oranges. Oranges are a great source of vitamin C, which increases the production of germ-fighting cells in your body.

Broccoli. Your kids may wrinkle their noses at it at first, but broccoli has lots of vitamins A, C and E to boost protection from colds and other viruses. Steamed broccoli is easy to puree and slip into sauces, or, for older kids, try serving them like little “trees” that can be dipped into ranch dressing.

Sweet potatoes. Most babies love their mild taste, and lots of moms find it easy to substitute vitamin a-rich sweet potato fries for the potato variety with their bigger kids.

Green tea. This one’s just for you: Not only does this healthy beverage help your body release germ-fighters; it boosts your metabolism as well.