1 cup low-fat (1%) milk

T cells — the immune system’s virus-killing cells — rely on the vitamin D found in milk to fight infection. The great white also provides vitamin A, essential for a healthy immuno-response system.

1 scoop whey protein powder

A Journal of Nutrition study reported proteins in whey can stimulate the production of immune-enhancing cells. Is there anything this overachiever can’t do?

1/2 cup frozen strawberries

Among commonly consumed berries, strawberries contain the most vitamin C. This potent antioxidant can rev up the production of infection-fighting white blood cells. That’s why it’s been shown to help stymie the sniffles.

1 tablespoon pumpkin seeds (pepitas)

These jack-o-lantern cast-offs are brimming with zinc, a mineral that plays a central role in immunity by increasing the production of various immune cells. Bonus: Zinc also ramps up testosterone production.

1 tablespoon almond butter

Almond butter has three times as much vitamin E as peanut butter. The fat-soluble antioxidant vitamin E is vital for the proper functioning of white blood cells, too.

Nutritional Information

*Serves one Calories: 424 Protein: 39g Carbs: 28g Fat: 20g