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Yogurt

Probiotics in yogurt have been shown to reduce a cold's duration and severity and increase flu-vaccine effectiveness.

Get more: Choose low-sugar yogurts and kefirs—you can even make your own. Stir a bit of jam or honey into plain yogurt; add kefir to smoothies; substitute plain Greek yogurt for sour cream on tacos or in dips. A Breakfast Banana Split is a fun way to start the day with yogurt.