No matter the time of year, we can all get hit by the much-dreaded cold and flu. But as we all know, it takes more than an apple a day to keep the doctor away. How can you strengthen your defenses against the germs lurking in your office, the places you run errands, and even your home? It turns out that eating some pretty surprising nutrients will help keep your immune system on guard.
Give sick days the cold shoulder when you add these superfoods to your diet for an extra flu-fighting punch:
Full of protein and calcium, yogurt is already a healthy diet addition, but it’s also an excellent source of vitamin D, which plays a role in regulating the body’s immune function, and a source of probiotics (or beneficial type of bacteria) that helps to fight off the bad guys and gives your immune system a boost. Help make your gut happy when you dine on this Greek Yogurt Chicken Salad.
You may not think of skin as part of your immune system, but this crucial organ serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A, and one of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes). Think “orange” when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe. Use sweet potatoes in soups, salads and side dishes, or even lunch with this Sweet Potato Burrito.
Fruits like oranges, grapefruits and tangerines are high in vitamin C, a well-known immunity booster. Other foods high in vitamin C include bell peppers, guavas, dark leafy greens, broccoli, berries, tomatoes, papaya and snap peas. Citrus is a great snack or addition to your salad, but you an also add it to your water, like with this Zesty Citrus Water recipe.
Think citrus fruits have the most vitamin C of any fruit or vegetable? Think again. Ounce for ounce, red bell peppers have twice as much vitamin C, as well as being a rich source of beta carotene. Get your fix of bell peppers with this Garden Frittata recipe.
Broccoli is supercharged with an arsenal of vitamins and minerals. Packed with vitamins A, C, and E, as well as numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible – or better yet, not at all! Munch on raw broccoli, or add it to this Broccoli & Tortellini Salad with Arugula Pesto. If you’re in the mood for some comfort food, give this Broccoli Potato Soup a try.
Don’t think fruits and veggies are the only flu-fighting foods! Dark chocolate is a good source of zinc, which helps to boost the immune system, while the high doses of cocoa support the growth of T-cells and increase the immune system’s ability to defend against infection. Snacking on a few dark chocolate squares can do the trick, or you can mix it into a dessert. To learn about the full power of chocolate, check out The Health Benefits of Chocolate.
Cinnamon is an antiviral, antifungal, and antibacterial machine, so it does more than just boost the immune system. It actually fights those little bugs that cause illness. Cinnamon is also extremely versatile, which makes it easy to add to your healthy diet. You can mix it into your coffee grinds for an immunity-fighting brew, add it to tea, sprinkle it on oatmeal, stir it into hot chocolate, or dust it onto fresh fruit, such as with these Baked Apple Slices.
Spinach made our list not just because it’s rich in vitamin C, but because it’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting capability of our immune systems. Similar to broccoli, spinach is best cooked as little as possible so that its nutrients are retained. Light cooking enhances its vitamin A and reduces oxalic acid. Get a double dose of immunity boosting agents when you dine on Sweet Potato Noodles with Spinach.
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to the more commonly mentioned vitamin C. However, vitamin E is key to a healthy immune system, and nuts, especially almonds, are packed with it. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount. Grab a handful of these Honey Glazed Almonds for your midafternoon snack or use them to flavor main dishes.
Chicken is an important source of zinc, which helps to develop white blood cells, which we really need to fight off foreign bacteria and viruses. This is why chicken soup is great when you’re sick. If you’re vegetarian, try eating mushrooms instead. Fight the flu with this Palomino Chicken recipe or a Spicy Garlic Portabella Burger.
