As we head into the heart of flu season, it is important to remember that the best defense against the flu really does begin with a year-round offense.

However, there are multiple steps you can take today to help boost your immunity. What you eat is key, so aim to have a varied and balanced diet that includes plenty of immune-boosting nutrients, which are readily available among the food groups.

Several nutrients have been shown to be beneficial for boosting immunity and keeping the flu at bay: beta carotene found in deep yellow and orange fruits and vegetables and dark green vegetables; vitamin B6 from fortified cereals, beans, meat, poultry and fish; vitamin C in a wide selection of produce, including citrus, strawberries, tomatoes and greens; vitamin E from nuts, seeds, oil and wheat germ; selenium in meats and seafood; and zinc found in meat, poultry and seafood.

Probiotics are also important for maintaining healthy bacteria in your intestines and can be found in yogurts with live and active cultures and some other fermented foods. Also important are lean proteins, which include meats, seafood, dairy, nuts, seeds and beans.

Start by stocking your kitchen with these foods:

1. Deep yellow and orange fruits and vegetables — sweet potatoes, pumpkin, butternut squash, carrots, cantaloupe, mangoes and apricots

2. Green vegetables — spinach, kale, romaine and broccoli

3. Citrus — oranges, grapefruit and tangerines

4. Berries — strawberries, blueberries

5. Legumes — kidney beans, black beans, soybeans, lentils and split peas

6. Whole grains — oatmeal, whole-grain breads, pasta and cereal, brown rice

7. Nuts and seeds — sunflower seeds, almonds, peanut butter and wheat germ

8. Fermented foods — yogurt, kefir and kimchi

9. Milk products — skim or low-fat milk

10. Lean meats and seafood — chicken, turkey, lean beef with the terms “loin” or “round,” fish.

Treat your body right throughout the year and reap the benefits come flu season! Here’s a recipe with flu-fighting butternut squash to get your started:

Roasted Turnips and Butternut Squash

with Five-Spice Glaze

Serves 6 (3/4 cup each)

All you need

•4 medium turnips (about 1 ½ pounds), peeled

•1 small butternut squash, peeled and seeded

•2 tbsp extra-virgin olive oil

•½ tsp salt

•¼ tsp freshly ground pepper

•1 small red onion, halved and sliced

•2 tbsp molasses

•1 tsp Chinese five-spice powder (see Tip)

All you do

1. Position racks in upper and lower thirds of oven; preheat to 450 degrees.

2. Slice turnips and squash crosswise into ¾-inch-thick slices. Cut each slice into ¾-inch-wide strips or “sticks.” Toss with oil, salt and pepper in a large bowl until well coated. Divide between 2 large rimmed baking sheets and spread into an even layer; set the bowl aside.

3. Roast the turnips and

squash for 10 minutes. Carefully transfer back to the bowl. Gently stir in onion, molasses and five-spice powder to combine. Return the vegetables to the baking sheets; roast, stirring once halfway through and rotating the pans top to bottom and front to back, until tender, 15 to 20 minutes more.

4. Tip: Chinese five-spice powder contains cinnamon, fennel seed, cloves and star anise; some versions are made with white pepper, some with Szechuan pepper.

Nutrition Facts per serving: 153 calories, 5g fat, 1g saturated fat, 0mg cholesterol, 264mg sodium, 28g carbohydrate, 5g fiber, 2g protein.

Daily values: 282% vitamin A, 80% vitamin C.

Source: Eating Well, Inc.

The information is not intended as medical advice. Please consult a medical professional for individual advice.