As the temperature drops and the wind gets chilly, people start to feel under the weather. This time of year is widely known as the time when the flu and common cold threaten our health. However, there are things you can do to ensure you stay healthy all season long. In fact, you can fight the cold and flu just by eating the right foods.

Garlic might be lousy for your breath, but it is great for staving off sickness during the cold weather. First, this flavorful food contains a compound called allin, which can be a natural decongestant. Plus, an enzyme in fresh garlic boosts the immune response to viruses, which means it can fight common infections and illnesses. The best way to get benefits from garlic is to crush it and let it sit for about thirty minutes before cooking. Then, you can add it to virtually any dish for a flavorful health kick.

There's a reason so many health professionals recommend getting enough vitamin C. This powerful nutrient is great for giving your immune system the support it needs to fight the cold and flu. Don't worry if you hate orange juice, though. There are plenty of other foods rich in this healthy vitamin. In addition to citrus fruits, your best sources for vitamin C are green peppers, strawberries and potatoes.

If you do feel yourself getting stuffy, add a spicy kick to your food with some cayenne pepper. This pungent spice contains capsaicin, an element known to thin mucus and help you breathe easier. Just be careful how much cayenne pepper you add. If you don't like spicy foods, you can easily put too much in. Look to add just a pinch in chili, stews, and other warm dishes.

Finally, don't forget to keep the good carbs coming this season. Whole grains are an excellent source of zinc, a mineral essential for immune function. Although you can get zinc in many multivitamins, it is much better to get it from a natural food source. Your best bets are brown rice and whole grain pasta. Plus, these delicious grains also contain vitamin E. Like zinc, this vitamin plays a major role in healthy immune function.

Now that you know what foods can help you stay healthy, think of the many ways you can add them to your diet. Stuck for ideas? Go with an old favorite, chicken soup. You can turn this cold-fighting treat into a mega healthy powerhouse by adding some of the foods here. Toss crushed garlic into the broth and boil up some green peppers along with your usual vegetables. Instead of white noodles, toss in some brown rice or whole wheat pasta. To finish it all off, add a pinch of cayenne for a flavorful and spicy burst, and you have yourself a great winter meal.

So, when you feel the chill coming on this winter, don't head to the drugstore just yet. Instead, make a beeline for the grocery store and stock up on these excellent, health boosting foods. Make them a part of your daily diet, and you can feel your best all season long.