Keeping yourself healthy is important, especially in the winter months when cold weather can hinder your wellbeing. Luckily, many foods can strengthen your immune system and protect your body from colds and sickness.
The following foods contain crucial vitamins and minerals that will be your shield against illnesses and keep you protected all year long.
Whole foods.
Add these vitamin and mineral rich foods to your daily meal plan to keep up your immunity!
Berries, kiwi, kale, oranges, and peppers are all rich in Vitamin C. These foods contain antioxidants, fiber, and also provide hydration for the body. Antioxidants can help to combat free radicals, allowing your immune system to be better equipped to combat invading bacteria and microbes. Vitamin C is needed in the body for the growth and repair of all tissues.
Carrots, grapefruit, spinach, sweet potatoes, and cantaloupe are packed with carotenoids and beta-carotene (think bright and colorful!). Your body takes beta-carotene and turns it into vitamin A. Vitamin A plays a major role in the production of connective tissue. Remember that our skin is the largest organ and is the first line of defense against infection.
Yogurts are full live active cultures/bacteria known as probiotics. These healthy bacteria keep the gut and intestinal tract free of invading pathogens, harmful bacteria and fungi. Extra tip: It is important to feed these probiotic bacteria with healthy foods high in fiber.
Seafood, pork, poultry, lentils, pumpkin seeds, and fortified cereals have zinc, which is a strong immune-boosting mineral. Zinc in your diet is very important for the development of white blood cells, the main immune system protecting cells.
Oats and barley are grains that contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities. It boosts immunity; speeds wound healing and may help antibiotics work better.
Herbs and spices.
Cooking with these fresh or dried herbs and lots of spices is one simple way to boost your defenses as the seasons begin to change.
Cayenne packs a nice kick and most of us use it to add a bit of heat to dishes. That kick in cayenne also carries some great health benefits, such as being anti-inflammatory and a metabolism booster. Cayenne is also known to re-establish proper secretions in the upper respiratory system due to acute colds, sore throat, and hoarseness. It’s also a great remedy for painful dry throats caused by hacking, explosive coughs.
Ginger has antiviral and antibacterial properties and has been shown to reduce inflammation in the body. It also has a warming effect, which many find comforting when sick. Taken before bed, ginger is known to “break up” a severe cold. Ginger should be avoided with blood thinning meds (warfarin, aspirin), and pregnant women should not consume more than two grams per day. And always remember that ginger may increase absorption of other drugs.
Garlic contains the active ingredient allicin, which fights infection and bacteria. Garlic can help enhance immune cell function, reducing the severity of a cold or flu. It is also a respiratory antiseptic that can help dissolve thick mucus. Overall, garlic is best for those damp mucus coughs without pain and should be avoided with active irritation or inflammation.
Turmeric is a bright yellow spice that has become more popular lately as people come around to its host of purported anti-inflammatory and antibacterial benefits. Curcumin, the active ingredient in turmeric, also makes for a powerful antioxidant. Turmeric is best absorbed when paired with a fat (e.g. olive oil or coconut oil), which makes it perfect to cook with.
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