4 Foods That Will Help During The Cold and Influenza Season
As the seasons change and the weather gets colder, many of us start to worry about catching colds and the flu. While there’s no magic pill or cure for these illnesses, there are some steps you can take to help support your immune system and reduce your risk of getting sick. One of the most important things you can do is to eat a healthy, balanced diet that includes plenty of immune-boosting foods.
There are many foods that can help support your immune system and keep you healthy during cold and flu season. For example, citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which is known to help support immune function. Other fruits and vegetables that are high in vitamin C include kiwis, strawberries, red bell peppers, and broccoli.
In addition to vitamin C, there are other nutrients and compounds found in certain foods that can help support your immune system. For example, garlic contains allicin, a compound that has been shown to have antimicrobial properties. Ginger is also known for its immune-boosting properties, as it contains compounds that have anti-inflammatory and antioxidant effects.
Protein-rich foods like chicken, turkey, fish, and legumes are also important for supporting immune function. These foods provide the building blocks your body needs to produce immune cells and antibodies that can help fight off infections. Below are some of our favorite cold-fighting foods to help you during the winter.
That’s right. There’s an explanation your mother generally had a bowl of this at the earliest hint of a stodgy nose or other cold side effects. In addition to the fact that chicken soup gives the liquids you want to help fend off infections, yet it likewise lessens the irritation that triggers side effects and prompts more colds.
Chicken noodle soup is a decent wellspring of sodium and potassium, and it’s stacked with insusceptible structure supplements, says Gustashaw. Carrots, celery, and onions give nutrients An and C, while the fundamental superstar, chicken, packs a lot of protein and zinc.
Also, warm fluids are mitigating to your throat and can assist with easing sinus blockage, Gustashaw notes. Furthermore, water is the principal fixing in soups, and that implies you will recharge genuinely necessary liquids while partaking in this generous and nutritious natively constructed feast.
2. Garlic, Onions, And Leeks
Kissing is somewhat impossible when your nose is running like a hydrant, so you should enjoy this sharp trimming (alongside its antiviral cousins onions, chives, and leeks) to battle that pestering virus.
“It has for quite some time been venerated in its capacity to assist regular executioner cells with cleansing the group of trespassers,” says Moreno. Garlic, specifically, contains allicin, which is related with antibacterial, antifungal, antiviral, against parasitic, and cancer prevention agent properties.
These food sources are additionally great wellsprings of L-ascorbic acid, and they might assist with further developing stomach obstruction capability, Gustashaw notes.
3. Ginger Tea
Ginger earns its distinction as one of the best foods for a cold thanks to a chemical called sesquiterpenes, which specifically targets rhinoviruses, the most common family of cold viruses, as well as substances that suppress coughing. It also contains anti-inflammatory gingerols that can fight infection.
Adding a couple of tablespoons of shredded ginger root to your green tea could do the trick, but you can also look for ginger tea, ginger chews, or real ginger ale, although most of the canned stuff has very little real ginger.
4. Brazil Nuts
A solitary ounce of Brazil nuts contains well over your suggested day to day incentive for selenium, a mineral that helps support your invulnerability. Having sufficient selenium in your body expands its development of cytokines, which assist with eliminating the seasonal infection, says James A. Duke, PhD, the creator of The Green Drug store Manual for Recuperating Food sources.
Other primo wellsprings of selenium incorporate lobster, shellfish, mollusks, crabs, and fish.