– By Jessy Hamawi
It’s that time of year again, people are sniffling and sneezing left and right and you’r making sure to not sneeze into your hands, scrubbing your hands with soap and water and using antibacterial gel at all times. Suddenly, you wake up with a scratchy throat and the sniffles.
Certain foods and drinks have a natural immunity boost which will help boost your immune system. Ensure you get all the vitamins necessary by making sure your plate is full with plenty of colorful servings of fruits and veggies and drink at least 8 to 10 glasses of water a day.
Tea
According to researchers from London’s Imperial College, tea is one of the best liquids, besides water, that will help prevent sickness. The amino acid responsible for immune boosting in tea is known as L-theanine. Black tea can lower blood sugar levels in diabetics as well as improve bone density in older women, may reduce stress and increase relaxation.
Green tea, on the other hand, is also good for you because it contains catechins, a flavonoid compound that may lower the risk for several kinds of cancers such as breast, skin, colon, lung and bladder. According to the National Institutes of Health, green tea also may help lower cholesterol and reduce menopausal symptoms.
Vitamin C
Vitamin C tops the list of immune boosters. There has been more research about the immune boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C is available naturally in many fruits and vegetables. Vitamin C has antiviral and antibacterial benefits. The most abundant vitamin C foods are guava, papaya, strawberries, kiwi, cantaloupe, orange and grapefruit.
Yogurt
Yogurt contains live active cultures known as Probiotics which are healthy bacteria that keep the intestinal tract free of disease-causing germs. Having a healthy intestinal flora increases a person’s white blood cell production and activity and may also boost the immunity while taking antibiotics.
Some probiotics are also available in supplement form. Probiotic rich foods to keep in mind also include kefir, select cheeses and milk, sauerkraut, kim chi and tempeh.
Oats and Barley
Oats and barley contain beta-glucan, a specific type of fiber with antimicrobial and antioxidant capabilities, according to a Norwegian study. When oats and barley are included in the diet, a person is less likely to contract influenza, among boosting immunity, speeding wound healing, and may help antibiotics work better. Beta-glucan fiber is also found in protective amounts in Shiitake and Maitake mushrooms.
Almonds
Unsalted almonds are packed with an immune-boosting duo (vitamin E and manganese), which provide 37 percent of your daily need for both in just one ounce. Many diets tend to be low in these nutrients, and studies show that not getting enough can weaken immune cells’ initial charge on pathogens.
Salmon
A three-ounce serving of salmon supplies more than 100 percent of your daily need for vitamin D. This nutrient keeps a wide variety of immune cells in working order, not getting enough can put you at risk for infection.
Salmon also provides protein and omega-3s that boost immune-system strength, increases airflow and protect the lungs from colds and respiratory infections. The omega-3 fatty acid is also found in ground flaxseed and fish such as tuna, sole, flounder, sardines, tofu, Edamame and walnuts.
Honey
Besides being known for its sweetness, honey is also known for its anti-bacterial benefits. Honey can be used to improve energy levels, as well a cold, flu and sore throat treatments. Other uses for honey include treating conditions like Athletes foot, insect bites, rashes, pressure sores, and chronic wounds. For athletes, honey can be a healthy sugar source for energy and refueling after a long intense workout.
Garlic
Garlic is a phytonutrient, a compound similar to antioxidants, which offers protection from diseases like diabetes, cancer, cardiovascular disease and hypertension. Garlic works immediately to kick start your immune system, both for cold prevention and a quick recovery.
It is important to keep in mind that eating a variety of foods is key when aiming to boost immunity.
Sources:
Combs, Gerald F. Food Rich in Antioxidants Offer Important Protection. USDA.gov. April 2007
Hensrud, Donald. Food Sources the Best Choice for Antioxidants. MayoClinic.org. June 2009