We’re smack dab in the middle of cold season, and if you’re lucky, you haven’t yet succumbed to a cough, sneeze or sniffle.

But if the winter woes of a cold already haunt you, don’t call on antibiotics for help. The common cold is caused by a virus, and antibiotics treat bacteria.

Luckily there is a natural way to shift your body into prevention gear and fire up your immune system with cold-busting foods. And a revved up immune system can stave off much more than just a cold. 

Antioxidant-rich, nutrient-dense foods, including whole fruits, vegetable and grains, along with omega-3 rich foods, provide a diverse range of tastes and textures to appease the pickiest of eaters while packing a powerful punch to keep your immune system humming this winter — or anytime. (And the fact that they can help to slow the aging process doesn’t hurt either.)

Here are some potent cold-busting foods to top your next shopping list. Turn up the volume on your immune system to combat colds before they knock you out.

Chicken Soup is the most requested food of cold sufferers. Although its medicinal role isn’t clearly defined, a slew of doctors agree this all-time favorite has a certain je ne sais quoi that seems to work wonders. It may be the steaming broth acting as a decongestant, or a combination of some of the ingredients that elicit an anti-inflammatory response to the respiratory system. Either way, few foods offer the same soothing combo of savory comfort and old-fashioned memories

Citrus fruits contain myriad antioxidants, including the star power of vitamin C.  But it’s not all in the juice. Most of the vitamin C in oranges is actually found in the peel (53 percent), while lesser amounts are found in the juice (23 percent) and the pulp and rind (21 percent). Be sure to zest your fruit and stir it into your juice or your favorite recipe.

Garlic has a distinctive role in enhancing immune function, among its many health benefits. It has also shown promise in moderating healthy cholesterol levels, anti-tumor activity and antioxidant properties.

Ginger contains several phytochemicals, including shogaol and zingerone, which have anti-tussive and anti-inflammatory properties. This means they bring relief for cough and congestion from a cold or the flu.

Zinc is a potent supporter of several different immune functions. Zinc-rich foods include mushrooms, fresh parsley, lean beef, low-fat dairy and sesame seeds.

Additional guidelines for prevention

• Wash your hands frequently. Hand contact is the number one form of cold transmission

• Avoid nutrient-poor foods that are processed, refined or fried and include sugar, excess fat and salt (such as chips, donuts and soft drinks).

• Get plenty of rest and moderate exercise (or lay off for a couple days if you’re feeling hammered).

• Minimize stress.

• Go for optimal hydration — drink plenty of fluids, especially if you have a fever. 

Cheryl Forberg RD is a professional chef and the nutritionist for NBC's The Biggest Loser. She is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You. For more information visit her Web site at www.cherylforberg.com.

E-mail questions for Cheryl to spaulsen@napanews.com