The flu season is approaching. Certain foods can help reduce the chance 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-boosting foods
- Mushrooms. As a source of vitamin D and an immune-boosting food, it’s hard to beat mushrooms. Clinical researchers even found improved immune responses in cancer patients receiving 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 improves the body’s antibody responses.
- Sweet potato. Sweet potato is packed with beta-carotene, a precursor to vitamin A, which is crucial for the immune system. It is known that carotenoids such as beta-carotene appear to reduce free radical damage. Sweet potato is also rich in vitamin C, which also boosts the immune system. Enhance your meals with a boost of color and nutrients by using sweet potato in casseroles, roasted in the oven, alone or with other vegetables, or steamed.
- Ginger. Help your immune cells win the battle against colds and flu by adding fresh ginger to stir-fry recipes or as part of a salad dressing. Ginger tea is fantastic in the cold months and delicious after dinner. You can add a little lemon or lime and a small amount of honey to make a great drink.
- Fresh garlic. Researchers report that this common ingredient can kill bacteria and viruses. If possible, consume fresh garlic instead of relying on garlic capsules/supplements: the jury is still out on whether these have the same effect. Garlic is rich in phytochemicals and provides many health benefits, with anti-inflammatory and immunomodulatory properties.
- Hot tea. Tea is a perfect drink on a cold day and can help your body ward off infections. As an added bonus, drinking tea will keep you hydrated. The best immune-boosting teas include turmeric tea, ginger tea, licorice root tea, peppermint tea, chamomile tea and more.
These teas contain beneficial properties that can help strengthen your immune system and ward off disease. - Cinnamon. It has been used as an ingredient throughout history, dating back to ancient Egypt. Essential oils fuel the power of cinnamon, a fall and winter favorite, to reduce the amount of time you spend beating a cold or flu. But realize that cinnamon-sugar preparations don’t pack the same punch as pure cinnamon.
- Berries. Berries are naturally rich in vitamin C and other powerful antioxidants and can be eaten fresh or frozen. I recommend consuming whole berries, rather than relying on juices or smoothies. Elderberries may help you recover from illness faster, but further research is needed to know for sure.
- Honey. An ancient antibiotic, it is believed that the ancient Romans applied honey to their eyes when they suffered from conjunctivitis (pink eye). It turns out they were on to something: honey has been found to prevent the growth of bacteria. Add it to your tea or as a topping on whole wheat pancakes or waffles.
- Yogurt. Looking for a tasty 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 a healthy microbiome and play a key role in immune function.
Combine yogurt, berries, and a teaspoon of honey and you have a near-perfect superhero snack!