We’re all on high alert as cold and flu season approaches and COVID-19 infections continue to rise. While getting your annual flu vaccination is the best way to avoid sickness, certain foods can assist to boost your immunity.
Healthy, nutrient-dense foods not only nourish your body and help cells grow and reproduce, but they also help arm your body’s defenses against cold-causing viruses. Low-fat beef, oily fish, shellfish, liver, fruits, vegetables, medicinal herbs, nuts, seeds, and whole grains all contribute to your body’s readiness for the fight.
Allium Vegetables
Garlic contains high levels of vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorus, copper, and manganese, whereas onions are high in vitamin C, vitamin B6, potassium, and folate. According to preliminary research, organosulfur compounds found in allium vegetables may be beneficial for lowering cholesterol and blood pressure, as well as helping to prevent chronic illnesses like cancer, cardiovascular disease, and flu. They have been demonstrated to have antimicrobial, antithrombotic, antitumor, hypolipidaemic, antiarthritic, and hypoglycemic properties.
They are also a good source of prebiotic fiber, which can help maintain a healthy and diverse microbiome system. It is high in polyphenols, including the flavonoid quercetin, which has recently been identified as an important immune-supporting compound. Allium vegetables also contain phytochemicals, which are chemical compounds found in plants that can affect biological functions. According to the American Institute of Cancer Research, phytochemicals, particularly those found in allium vegetables, may improve immunological health and reduce cancer risk by preventing inflammation and cell damage.
Oranges
An apple a day keeps the doctor away, according to popular belief. An orange can, too. A daily intake of vitamin C is provided by one orange. According to one study, megadoses of vitamin C administered before or after the onset of cold and flu symptoms relieved and prevented the symptoms in the test population when compared to the control group.
Oranges are also abundant in flavonoids, which have anti-inflammatory properties and protect cells from oxidative damage, which can cause diseases such as diabetes, cancer, cardiovascular disease, and cognitive diseases. The vegetable family’s best source of vitamin C is green bell peppers. You can slice one up and eat it raw, or you can add it to a salad. Peppers contain flavonoids, too. For added viruses-fighting power, make a garlic-seasoned green pepper dip.
Meat
Meat, particularly organic beef, contains many of the nutrients we require to function properly, strengthen our immune systems, and reach our full potential. Beef is naturally high in protein, which helps in the development and maintenance of lean muscle mass. It contains iron as well as four key vitamins that reduce tiredness and fatigue: niacin, riboflavin, vitamins B6 and B12. Beef is high in zinc, which promotes healthy hair, nails, and skin. Zinc also aids in the maintenance of normal cognitive function, fertility, and reproduction, as well as proper testosterone levels in the blood.
The National Institutes of Health says that zinc works with the protein found in meat to strengthen the immune system. According to a review published in the Archives of Biochemistry and Biophysics, certain types of immune cells, including white blood cells, cannot function without zinc.
Yogurt
One cup of yogurt every day may help keep your gastrointestinal tract healthy, preventing germs, bacteria, and other pathogens from entering your bloodstream and making you sick. Yogurt is high in vitamins, minerals, protein, and probiotics, which are microorganisms that help support the immune system. To avoid excess saturated fat, choose a low-fat or fat-free product.
Water
Water is another crucial component of your anti-cold defense system. Water aids in the transportation of oxygen to your body’s cells, resulting in properly functioning systems. It also helps in the removal of toxins from the body, so drinking more of it will help prevent toxins from accumulating and wreaking your immune system.