Have 4 ounces grilled salmon seasoned with 1∕2 teaspoon ground ginger; 1 cup steamed kale; 1 baked sweet potato; 1 apple.

Why salmon and ginger?

Planes are breeding grounds for germs. But eating salmon before you fly may help power up your immune system. According to a study from Washington State University, astaxanthin-the compound that gives salmon its pink hue-can make your body more efficient at fighting off viruses. For an even smoother flight, season your fish with ginger. German researchers found that the herb can calm a queasy stomach.

Why steamed kale and sweet potato?

These veggies are sky-high in vitamin A. "The nutrient protects mucus membranes in the nose, which is the body's first line of defense against bacteria," says Somer. Food swap: You can trade the kale for spinach and sweet potato for carrots to reap the same benefits.

Why apple?

One apple has 4 grams of fiber, which can increase the production of virus-fighting anti-inflammatory proteins, finds a new University of Illinois study. Plus, it will keep hunger at bay.

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