Tired of getting sick each winter season? Instead of stocking up on cold medications and Kleenex why not work on preventing colds altogether? According to Flannery Dean, author of "Five Alive," published in the November 2008 issue of ELLE magazine, there are a number of foods that can be added to your diet which can actually prevent illness. These foods are known as the anti-cold diet and will help keep you healthy this winter season.
How To Prevent Sickness
If you're one of those people that succumbed to many bad colds last season then you may want to make a change for the better. What you need is a little nutritional support this season. To get and keep your immune system healthy and strong you need plenty of vitamins and minerals in your diet. Think of these vitamins as little disease fighters. You don't have to start popping a bunch of multi-vitamins as many of these essential nutrients can be obtained through the diet.
The Anti-Cold Diet
Fill your kitchen cupboards with garlic, leeks and onions. These somewhat smelly foods are from the Allium family, and they are super heroes when it comes to fighting colds and boosting the immune system.
Plenty of fruits and vegetables are also a huge part of the anti-cold diet. Seven to 10 servings a day is the serving suggestion. Fruits and veggies are very good for your health as they contain vitamin A and vitamin C - Both help the body fight off illness.
It's also important to eat red meat, chicken, nuts, beans and whole grains as these foods contain Zinc - an essential nutrient that helps the body resist infection. For someone who already has a cold, zinc can help lessen the symptoms and speed recovery.
Natural pro-biotics, which can be found in kefir and yogurt, contain healthy bacteria which help to boost the immune system. A daily serving can also help to improve your gastrointestinal health.
Throughout the day, sip away on warm teas. Ginger tea especially is full of cold fighting ingredients. Avoid too much caffeine in your diet as it sucks up fluids which increases blood flow and prevents water re-absorption, which can lead to a risk of dehydration.
Foods to Boost the Immune System
These are some of the essential food items of the anti-cold diet and should be on your shopping list:
- Carrots
- Steak
- Yogurt
- Garlic
- Ginger
- Walnuts
- Kiwi
- Raspberries
Sample Daily Meal Plan
- Breakfast: Yogurt topped with crushed walnuts or fresh fruit
- Lunch: Lean protein (grilled chicken) and veggies (fresh spinach salad tossed with a light dressing)
- Dinner: Salmon served with red peppers, broccoli and baked sweet potato wedges
- Snacks: Sip on hot ginger tea throughout the day and a handful of almonds
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