Food alone can't control the common cold or flu, and also the science isn't yet absolutely clear on which nutrients may bolster immunity to take down risk of getting sick. But experts agree that the diet rich in a variety of produce, whole grain products, lean proteins, and low-fat milk products - along
with adequate sleep, moderate exercise, and minimal stress - plays a role in a well-functioning immune system and may promote a quicker recovery if you do come down having a cold or flu. Here are a few key nutrients and tips that can help increase the likelihood that you'll fly with the winter months in good health.
Mushrooms
These fungi have a variety of compounds that help raise the immune system, in part, by stimulating activity from the body’s white blood cells.
You can include shiitake, maitake, cremini or white button mushrooms for your favorite lunch and dinner items. To begin your day off right, try including sautéed mushrooms to an egg white omelet to have an uptick of immunity and protein together with your breakfast.
Goji Berries & Camu Camu Berries
Goji berries are full of antioxidant-rich vitamin A and vitamin C. These tiny, red, dried berries contain special sugar-protein complexes which help boost the immune system.
Herbs & Spices
Ever endured a friend that swears spicy Thai food can kick any cold? Well that may not be too far from the truth.
In the inflammation-fighting and congestion-reliving properties of cayenne and ginger towards the antibacterial action of garlic, a well-stocked spice rack may become your medicine cabinet.
Tea
Black tea and green tea extract (regular or decaf) both retain the amino acid L-theanine, which has been shown to boost the body's ability to fight viruses. Aim for several cups a day to obtain this immune boost.
Yams
We're talking about the orange-colored kind (sometimes called "yams"). These are full of beta carotene, which the body converts to Vitamin A, helping your body neutralize free radicals (which attack your own body's cells). Fruits and vegetables like spinach, kale and carrots will also be packed with beta carotene. Sweet potatoes will also be high in Vitamin C.
Watermelon
Watermelon is filled with wonderful nutrients, but the one which makes it a powerful immune booster is glutathione, that is found in the fruit's red flesh. If you're able to get your hands on it outside of the hot summertime, try to make this tasty (and occasional cal) treat part of your winter diet.
Yogurt
Not just is yogurt loaded with protein, it can help arm your defense mechanisms against pesky germs. Yogurt is packed with probiotics, which help to lower the body’s inflammatory response.
Mushrooms
These fungi have a variety of compounds that help raise the immune system, in part, by stimulating activity from the body’s white blood cells.
You can include shiitake, maitake, cremini or white button mushrooms for your favorite lunch and dinner items. To begin your day off right, try including sautéed mushrooms to an egg white omelet to have an uptick of immunity and protein together with your breakfast.
Goji Berries & Camu Camu Berries
Goji berries are full of antioxidant-rich vitamin A and vitamin C. These tiny, red, dried berries contain special sugar-protein complexes which help boost the immune system.
Herbs & Spices
Ever endured a friend that swears spicy Thai food can kick any cold? Well that may not be too far from the truth.
In the inflammation-fighting and congestion-reliving properties of cayenne and ginger towards the antibacterial action of garlic, a well-stocked spice rack may become your medicine cabinet.
Tea
Black tea and green tea extract (regular or decaf) both retain the amino acid L-theanine, which has been shown to boost the body's ability to fight viruses. Aim for several cups a day to obtain this immune boost.
Yams
We're talking about the orange-colored kind (sometimes called "yams"). These are full of beta carotene, which the body converts to Vitamin A, helping your body neutralize free radicals (which attack your own body's cells). Fruits and vegetables like spinach, kale and carrots will also be packed with beta carotene. Sweet potatoes will also be high in Vitamin C.
Watermelon
Watermelon is filled with wonderful nutrients, but the one which makes it a powerful immune booster is glutathione, that is found in the fruit's red flesh. If you're able to get your hands on it outside of the hot summertime, try to make this tasty (and occasional cal) treat part of your winter diet.
Yogurt
Not just is yogurt loaded with protein, it can help arm your defense mechanisms against pesky germs. Yogurt is packed with probiotics, which help to lower the body’s inflammatory response.
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