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Advertisement-Continue Reading Below. Vitamin C is a powerhouse nutrient â not only does it maintain healthy tissues and help with the absorption of iron, it also helps keep your immune system strong. Check out which foods will load you up with vitamin C and help your body stave off colds and flus.
Some studies show that zinc may help reduce the duration of a cold if taken right away, says Yeung. Zinc helps regulate the immune system, build and maintain lean body mass and heal wounds.. Yeung says foods high in zinc include oysters, red meat, eggs, fortified cereal, beans and pumpkin seeds.