Flu season is on its way. Certain foods can help reduce your chances of getting sick. Adding these foods to your diet is a great way to support your immune system and help prevent or reduce the severity of a cold or flu.
Immunity Booster Foods
- Mushrooms. As a source of vitamin D and an immune-boosting food it is hard to beat mushrooms. In fact, clinical researchers discovered improved immune responses in cancer patients who receive chemotherapy and radiation after consuming mushrooms. Maitake mushrooms offer an easy way to add vitamin D to your diet.
- Turmeric. Typically found as a bright yellow powder, this immune-system booster flavors Asian curry dishes. You may also find turmeric supplements, but be careful with these, as many have failed quality testing but are still available on store shelves. Turmeric enhances the body’s antibody responses.
- Sweet potato. Sweet potato is packed with beta-carotene, a precursor of vitamin A, which is critical to the immune system. It is well known that carotenoids like beta-carotene seem to reduce damage from free radicals. Sweet potato is also rich in vitamin C, which is also a boost for the immune system. Enhance your meals with a boost of color and nutrients using sweet potato in stews, roasted in the oven, either alone or with other vegetables, or steamed.
- Ginger. Help your immune cells win the battle against colds and the flu by adding fresh ginger to stir-fry recipes or as part of a salad dressing. Ginger tea is fantastic in cold months, and delicious after dinner. You can add a little lemon or lime, and a small amount of honey and make a great beverage.
- Fresh garlic. Researchers report that this common ingredient can kill bacteria and viruses. When possible, consume fresh garlic as opposed to relying on garlic capsules/supplements: The jury is still out as to whether these have the same effect. Garlic is rich in phytochemicals, inducing many health benefits, with anti-inflammatory and immunomodulatory properties.
- Hot tea. A perfect beverage on a cold day, tea can help your body ward off infections. As an added bonus, drinking tea keeps you hydrated. Top immune boosting teas include turmeric teas, ginger teas, licorice root teas, peppermint teas, chamomile teas, and more.
These teas contain beneficial properties that can help to strengthen your immune system and ward off illness. - Cinnamon. It has been used as an ingredient throughout history, dating back as far as Ancient Egypt. Essential oils fuel the power of cinnamon, a fall and winter favorite, to reduce the amount of time spent getting over a cold or the flu. But, recognize cinnamon-sugar preparations do not offer the same punch obtained with pure cinnamon.
- Berries. Naturally high in vitamin C and other powerful antioxidants, berries can be enjoyed fresh or frozen. I recommend consuming whole berries, rather than relying on juices or smoothies. Elderberries may help you recover from illnesses faster, but further research is needed to know for sure.
- Honey. As a centuries-old antibiotic, it is believed that ancient Romans would apply honey to their eyes when they had a bout of conjunctivitis (pink eye). Turns out, they were onto something: Honey has been found to prevent the growth of bacteria. Add it to your tea or as a topping on whole-grain pancakes or waffles.
- Yogurt. Looking for a great snack? Yogurt provides vitamin A, protein, and zinc to support your immune system. Not only that, yogurt also contains healthy bacteria that can protect your digestive tract from disease-causing germs. Yogurt and other probiotic foods help build up a healthy microbiome, playing a key role in immune function.
Combine yogurt, berries, and a teaspoon of honey, and you’ve got a near-perfect superhero snack!
