As the cold and flu season approaches, it’s important to take steps to keep our immune system strong and healthy. One way to do that is by incorporating nutrient-rich foods into our diet that can help fight off viruses and reduce inflammation. Here are 14 foods that can help you survive the cold and flu season:
Chicken Soup – Chicken soup is a classic remedy for cold and flu symptoms. It provides the fluids we need to stay hydrated and reduces inflammation that triggers symptoms.
Citrus Fruits – Citrus fruits are a great source of vitamin C, an antioxidant that can help boost immunity. Get your dose from supplements or from vitamin-packed citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes, and tomatoes.
Garlic, Onions, and Leeks – These pungent garnishes contain allicin, which is associated with antibacterial, antifungal, antiviral, anti-parasitic, and antioxidant properties.
Ginger Tea – Ginger contains anti-inflammatory gingerols that can fight infection and specifically target rhinoviruses, the most common family of cold viruses.
Honey – Honey coats the throat and has natural antioxidant and antimicrobial properties that help fight infections from viruses, bacteria, and fungi.
Red Wine – The resveratrol and polyphenols in red wine work to prevent cold and flu viruses from multiplying.
Mushrooms – Mushrooms have antiviral properties, thanks in large part to their rich vitamin D content, and produce cytokines, a cellular protein, which helps fight off infections.
Carbohydrates – Carbs are helpful in countering immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise.
Fatty Fish – Fatty fish like salmon contain vitamin D, which helps keep the immune system strong.
Lamb – Lamb is a strong contender for one of the best foods for a cold due to its high zinc content.
Tomatoes – Tomatoes are rich in the antioxidant lycopene, which can decrease markers of oxidative stress in the body that occur during infection.
Dark Chocolate – Dark chocolate contains theobromine, which has been proven in some studies to reduce inflammation caused by a cold.
Elderberry Extract – Elderberry extract can protect against influenza and alleviate the severity of a respiratory virus.
Green Tea – Green tea is full of antioxidants and contains catechin, which can help improve the immune system and suppress viral growth.
Incorporating these foods into your diet can help keep your immune system strong and healthy during the cold and flu season. Remember to stay hydrated and avoid alcohol, caffeine, greasy food, and high-fiber foods, which can hamper your immune response and worsen symptoms. Stay healthy and stay safe!
