The cold and flu season is upon the world, and people are more concerned about it this year then ever before. Sometimes it isn't enough to wash your hands constantly or avoid contact with friends or family who are sick; it is important to fight off the flu and defend your immune system with super foods.
Foods heavy with antioxidants do just that, whether it is vitamin A, C, or E. Add these to the daily diet to protect the immune system and decrease chances of falling ill. Eat them as snacks, or add them to dishes such as Cure A Cold Chicken Soup or the spicy Simple South of the Border Chicken Soup.
Foods To Snack On
Yogurt has probiotics to help prevent germs from taking over the body by lining the intestines with good bacteria. It also provides the body with calcium, riboflavin, protein, and B vitamins.
Sweet potatoes can be eaten as a snack or added to a meal easily. They contain beta carotene that provides vitamin A to strengthen the immune systems.
Nuts, such as almonds or Brazil nuts, provide vitamin E, selenium and other nutrients that help prevent cancer, boost the immune system, and protect against cold and flus. Snack on almonds or Brazil nuts when you are hungry, or toss them into salads.
Chicken soup has been a remedy for illness for centuries, since it is made with many nutrient rich vegetables, and has anti-inflammatory properties.
Green tea contains EGCG which is an immune boosting chemical that helps prevent illness, and also helps you recover more quickly if you are already sick.
Grapefruit or acai berry are ideal substitutes for the usual morning glass of orange juice. They are both more nutrient rich then other types of berries or citrus, and a great way to kick off the morning, or jump-start the afternoon.
Dark chocolate has antioxidants, as well as releases chemicals in the brain that causes one to be pleased and comforted.
Foods To Add to Dinner
Red bell pepper is abundant in vitamin C, containing even more than oranges. Along with vitamin A, it strengthens the body, provides antioxidants and is low in calories. So slice up some red pepper to go along with your salad, throw into a stir-fry or sandwich, or just dip a few strips in hummus for a light snack.
Garlic is usually consumed for dishes or chicken soup. It has virus-fighting components like manganese, vitamin B6, vitamin C and selenium. It also contains phytochecmicals such as allicin, which kills bacteria.
Ginger has the plant compound gingerol that fights off infection. It also alleviates stomach pain and aids in digestion. Add it to stir-fry, sushi or desserts.
Oysters are not usually a food associated with fighting illness. They contain more zinc then any other food though, so it is ideal for the immune system. Three oysters meet our daily zinc consumption recommendations. Serve these up with pasta or seafood stew.
Mushrooms are surprisingly supportive of the immune system as a source of beta-glucan. So throwing in anything from crimini to portobello to stir fry, salads, sauces, or sprinkled over meats compliments a meal.
Other Foods That Support And Heal Against Illness
The above foods aren't the only ones that are good for your body. Below is a list of several other foods that one can benefit from being incorporated into the diet.
- cabbage
- barley
- black currants
- whole wheat pasta
- blueberries
- spinach
- brussel sprouts
- oats
- honey
- tea
Many of these ingredients can be thrown into your daily diet, whether it is a bowl of fresh blueberries and grapefruit at breakfast, or a side dish of sweet potatoes or mushrooms at a steak dinner. Keep in mind that it is best to eat these super foods raw instead of cooked whenever possible, as it provides the optimum amount of antioxidants and nutrition.
Sources:
Best Cold and Flu Fighting Foods at Forbes.com
Jumpstart Your Fitness from Thatsfit.com
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