Skip to main content

Boosting Your Immune System with Food


By Meghann McMillan

The weather is getting colder which means cold and flu season is just around the corner. There is no reason to let illness ruin things like Homecoming weekend or the upcoming Holidays and it certainly shouldn't put a damper on your daily life. We’re all very busy and there is just no time for getting sick. Fortunately there are ways we can boost our immune systems with the food we eat every day! Here are some immune boosting foods that can help you prevent or even kick seasonal sickness...

Citrus Fruits: This is the one that comes to everyone's mind. Oranges, clementines, lemons, grapefruit, they are all a loaded powerhouse of vitamin C. This antioxidant helps boost our immune system, preventing our bodies from falling ill and fighting something that is already in our bodies. Adding oranges to smoothies or lemon to tea is a great way to get that vitamin C pick me up our bodies may need.

Garlic: This potent bulb is a triple thread when it comes to our health. Garlic is an antibacterial, antiviral and anti-fungal! All there of these are a huge benefit to our immune system. Garlic contains allicin which is known for its antimicrobial affects and is anti-carcinogenic. Garlic also helps clear the sinuses. The best way to consume garlic is in its raw form. If that's a little too intense for you and you just want to add it to meals for an immunity boost, use fresh garlic that has not yet been chopped.

Mushrooms: Mushrooms are known for their antiviral and immune enhancing properties and are also rich in protein and fiber as well as a number of vitamins and minerals. Mushrooms also contain beta-glucans, a powerful compound known for its ability to activate the immune system. Mushrooms have also been shown to increase the production and activity of white blood cells which is important when you are already fighting off the flu or a cold.

Tea: Tea is packed full with antioxidants to boost immune systems during the colder months. Two teas that have the most antioxidants are green and black teas. Aside from boosting the immune system, tea is very soothing and aids in thinning of mucus. 

Fish: Believe it or not, fish is a great food for boosting the immune system. It is high in selenium and protein. Fish is also rich in omega-3 fatty acids which aid in reducing inflammation. 

Fermented Foods: Some great examples of fermented foods are yogurt, sauerkraut, pickles, olives, kimchi, and kefir. These fermented foods are fully loaded with good bacteria known as, probiotics, that keep our guts free of germs and bad bacteria. One of these good strains of bacteria is Lactobacillus reuteri, which has been shown to stop the replication of viruses that take over the body when we get sick. These good bacteria also aid in the production of antibodies in our bodies.
Labels:

Comments

Post a Comment

Popular posts from this blog

Eat Right Live Well - December 2014

Post a Comment
Read more

Fish For Your Heart?

Cutting back on red meat is a common recommendation for both health and sustainability. What’s less clear is what we should replace the meat with. A recent study looked at this and the results may surprise you. If not red meat, what? Red meat appears on many lists of foods to eat less of due mostly to its saturated fat and cholesterol content, and the fact that we tend to eat too much of it. A recent study looked at what we should consider substituting for red meat when we follow the advice to cut back. Of all of the substitutions the study looked at, one stood out as the best choice – fish high in omega-3s. The fatty fish showed more benefits for heart health than poultry, unprocessed meat and even lean fish. Is fish safe to eat? Fish, especially the kind that gives us omega-3s, has long been considered a healthy choice. Warnings related to contamination by mercury and other toxins has left many people wondering if fish is safe to eat. For most people, the benefits of eating fish far ...
Post a Comment
Read more

National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be? Why more plants? Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment. What is a flexitarian? Or a pescatarian? With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but the...
Post a Comment
Read more