Heather Bauer is a nationally recognized Registered Dietician and mother of three kids who has been featured on Good Morning America, CNN, CBS, The Talk, Access Hollywood Live, and The Tyra Banks Show.

As fall marks the start of cold and flu season, one of the best things you can do to prevent yourself from getting sick is to strengthen your immune system through nutrition. By eating and drinking the right foods, you can turn your immune system into a full-time ninja that will help fight off colds. Here are some of my top tips to boost your immunity through nutrition:

1. When life hands you a lemon, squeeze it! Lemon and other citrus fruits contain lots of antioxidants and vitamin C. Add a few squeezes of lemon to your water or tea daily.

2. Start drinking green tea. Drinking green tea is one of the best ways to boost your immune system since it contains polyphenols— a key ingredient believed to have strong anti-flu properties. Replace your morning coffee with green tea or have this as a mid-day boost.

3. Cook with garlic and turmeric, powerful and easy ways to help boost your immune system. Add these seasonings to your dinner recipes!

4. Filler Up! Since water flushes your system and re-hydrates you, make sure you drink plenty of water throughout the day. Aim for 6 to 8 cups daily. I recommend trying to get in the first liter (4 cups) by lunchtime, so you aren’t feeling pressured to get it in at the end of the day. If plain water is too boring for you, add some strawberries or lemon and lime slices to boost the flavor AND the immune boosting-factor!

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