The No. 1 Food to Boost Immunity This Holiday Season

It's the season to get colds and flu as we gather with friends and family indoors, increasing the chances that viruses will spread. We also tend to overdo activities during holiday festivities, which lets our immune system run down.

But nutritionists say that eating this one supernutritious food can help stave off illness.

Blueberries might be small, but they are powerful medicine. They are bursting with antioxidants, vitamins, and other nutrients that help keep you healthy. Here are some of the health-boosting benefits of including more blueberries in your holiday eating plan:

• Antioxidants boost immunity. According to Real Simple, blueberries contain anthocyanins that give the fruit its vibrant color. Anthocyanins help keep the immune system working at its best.
• Anti-inflammatory properties. Chronic inflammation weakens the immune system and blueberries help reduce inflammation. According to Physicians Committee for Responsible Medicine, the anthocyanins in blueberries also destroy free radicals and boost brain health. Berries are high in vitamin C, a key nutrient that helps the immune system work properly. Vitamin C also helps repair damaged tissues.
• Keeps the gut healthy. The fiber in blueberries assists in the removal of toxins from the body which supports overall bowel health. Keeping your gut healthy aids digestion, protects the body and gets rid of germs.
• Boosts immune cell function. Registered dietitian Susan Kundrat says that eating blueberries "enhances the ability of immune-boosting cells — like natural killer cells — to do their job." These cells are vital because they target and destroy infected cells that make you sick. Eating blueberries can help these cells do their job and may even prevent cellular damage that could lead to cancer and other chronic diseases.

Kundrat says she recommends eating blueberries every day, whether it's in your overnight oats or eaten as a snack. You can add blueberries to your afternoon pick-me-up smoothie or use them in salads.