7 Super Foods to Strengthen Immune System
Whether it’s a bowl of soup or honey tea, these super foods will help prevent flu this season.
The winter season is here – it’s snowing, temperatures do not exceed 5 degrees. Whenever someone sneezes close enough to you, you get upset and wonder how long it will take to catch the virus.
But we’re here to help: ” The immune system needs a consistent, high-quality diet,” says Jennifer McDaniel of RDN, an expert in food and nutrition.
Here are seven essential foods that you should be eating in the next week to help your immune system function at its optimal level.
1 – The soup
Chicken Noodle Soup is good for your body when your immune system is at its lowest. We can add a lot of different ingredients to the soup, says McDaniel, and when we talk about a prevention diet, we want a variety of foods. These are ingredients such as chicken, rich in zinc and iron, and carrots rich in vitamin C. The broth also helps secrete mucus, protecting the body from possible invaders.
2 – Green tea
Green tea is known as a solid miracle food, but it is the catechins it contains that solidify it as an important part of a diet that strengthens the immune system. ” A catechin is an antioxidant that has been shown to be helpful in preventing viruses, ” says McDaniel. Especially if you are already sick, green tea can significantly reduce the duration of your illness.
3 – Honey
Honey can help soothe your throat and calm a bad cough if you’re already sick, says McDaniel. Honey can also help treat indigestion and acid reflux. Instead of pouring sugar into your coffee, replace it with honey. Or try apples dipped in honey for a tasty snack.
4 – Garlic
There have been studies that showed that when people took a garlic supplement for at least 12 weeks, they had fewer colds than people who took a placebo, says McDaniel. Garlic produces powerful antioxidants that protect the body against invading germs.
5 – Yogurt
Yogurt contains essential probiotics, or “good” bacteria, that can help decrease the bad bacteria that cause the disease and give us indigestion. ” If we can support our body and immune system with good bacteria, it’s better, ” says McDaniel.
6 – The orange
When you have a cold, the first thing that comes to mind is probably vitamin C. ” We know it helps to minimize some of the symptoms associated with colds, ” says McDaniel. Citrus fruits like oranges provide large doses of vitamin C, so make provisions. And do not worry about having too much vitamin: it is soluble in water, so what you do not use springs up in your urine.
7 – The sweet potato
The sweet potato is rich in vitamin C, but it is vitamin A that catches our attention as a food stimulating the immune system. ” Vitamin A is very important for the lining of the nose and throat, ” says McDaniel, ” and it’s really the first line of defense for your body .” McDaniel insists, however, that you need a balanced diet to keep the immune system functioning properly. This includes proteins. ” Make sure you have a little protein at every meal to help your body make antibodies. “