Diet is a crucial piece of the immunity puzzle. “Eating the right foods helps your immune system function optimally and makes you more resistant to infection,” says Jennifer Johnson, ND, clinical professor at the University of Bridgeport in Connecticut. Here are the 10 powerhouse foods that will help you stay strong and sniffle-free during colds and flu season.
Readily available and generally acceptable to even the most finicky eaters (meaning, kids), the carrot is an immunity booster. Packed with beta-carotene (which the body converts into immune system–essential Vitamin A), just one raw carrot provides 175 percent of the Recommended Dietary Allowance (RDA) of Vitamin A. Diced small, carrots make an excellent base for soups, stews, and risotto. Sliced on the diagonal and roasted with olive oil, salt, and whatever fresh herb you have on hand, they also make a quick and naturally sweet side dish. If you don’t like them, try: red peppers, leafy greens, sweet potatoes, butternut squash, or cantaloupe—all of which are rich in beta-carotene.
2. Green Tea and Chamomile Tea
We’ve said it before, and we’ll say it again, keep drinking green tea. “Green tea is one of my top-10 favorites because it is a powerful antioxidant and has strong antiviral and antibacterial properties,” says Beth Reardon, director of integrative nutrition at Duke Integrative Medicine. She suggests drinking three to five cups of green tea a day to keep the immune system primed. “Antioxidants need to be replenished every few hours, and drinking green tea throughout your day fills that need.” If caffeine’s not your thing, chamomile tea has recently been shown to be a friend to immunity: Researchers at the Imperial College of London found that subjects who drank five cups of chamomile tea showed evidence of elevated levels of phenols—naturally occurring antioxidants that have been shown to have antibacterial powers. If you don’t like them, try: white tea (which has a milder flavor and a similar antioxidant profile to green tea).
3. Fermented Dairy
Yogurt, and its close relative kefir, is a great natural source of the health-promoting bacteria known as probiotics. These friendly little buggers are good for immunity for two reasons, Reardon says: They promote healthy digestion and thus help the body derive all the nutrients it needs from food to
By: Dick Benson
Title: Ten foods to fight off colds and flu
Sourced From: alternativemedicine.com/ten-foods-to-fight-off-colds-and-flu/
Published Date: Fri, 13 Nov 2020 23:28:04 +0000
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