This week, I was super close to catching the flu. To my saving grace, a friend of mine gave me a rather weird shopping list of items to pick up on my way home. With gratitude, I’d like to share this list with you all!! These staple items are a must for the long winter season. Every corner you turn is an opportunity for your immune system to come in contact with some new virus that your neighbour is carrying, so as a personal defense, stock up on these items and guard your health with a holistic shield.

1.DARK CHOCOLATE: Nutrition experts agree that dark chocolate deserves a place in healthy diets, and a study published in the British Journal of Nutrition says it can boost your immunity, too. High doses of cocoa support T-helper cells, which increase the immune system’s ability to defend against infection. Sweet!

2.PUMPKIN SEEDS: Pumpkin seeds are full of zinc, which helps white blood cells fight off illness. BONUS: Also, a handful of roasted pumpkin seeds may help your outlook stay bright during the dark winter nights because of because they are rich in the amino acid tryptophan which is important in production of serotonin, one of the major players when it comes to our mood.

3.TUNA - This fish is an excellent source of selenium, which helps protect cells from free-radical damage and boosts your immunity.

4.SHROOMS - Mushrooms used to get overlooked as a health food, but they possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections.

5.SWEET POTATOES - Beta-carotene is instrumental in the growth and development of immune system cells and helps neutralize harmful toxins. Sweet potatoes and other orange foods like carrots, squash, pumpkin, egg yolks and cantaloupe are top sources. Sweet potatoes are rich in vitamin A, which fights free radicals that could weaken your immune system.

6.GREEN TEA - Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections. Enjoy a hot cup of green tea, and you'll reap the drink's amazing antioxidant benefits.

7.YOGURT - The digestive tract is one of your biggest immune organs, so keep disease-causing germs out with probiotics and prebiotics, found in naturally fermented foods like yogurt. One serving a day labeled with “live and active cultures” will enhance immune function.

8.RAW GARLIC - This pungent superfood is a powerful flu fighter. Garlic contains compounds called allion and allicin, which have direct antiviral effects. If you’re not in love with idea of eating raw garlic, then add a few extra cloves to a soup or stir-fry.

9.OYSTERS - Zinc is critical for the immune system — it rallies the troops, or white blood cells, to attack bacteria and viruses like flu or cold. One medium oyster provides nearly all of the zinc you need for a day, while a portion of six gives you over five times the recommended amount #onlyshuckthebest

10.ALMONDS - heart-healthy almonds provide the immune-boosting antioxidant vitamin E, which can reduce your chance of catching colds and developing respiratory infections.

11.TURMERIC - Preliminary studies show that turmeric may help reduce the severity of bacterial and viral infections. Turmeric's natural anti-inflammatory qualities mean it may work as well as some anti-inflammatory medications, without the side effects.