Not only do healthy, nutrient-dense foods nourish your body and help the cells grow and reproduce, they also help arm your body’s defenses to ward off attacks from germs that cause colds. Low-fat meats, whole grains, fruits, vegetables and whole grains all play a part in preparing your body to do battle.
Another important component of your anti-cold defense system is water. When your body is dehydrated, it’s at an increased risk of germs latching on and not letting go. So be sure to drink plenty of water and decaffeinated drinks to help your body stay hydrated and ready.
Just one cup of yogurt a day may work to keep the gastrointestinal track healthier, which can help ward off colds. It has to be yogurt with live cultures, as this is the key ingredient that helps keep the GI track ready to rumble. And an added bonus to eating yogurt – recent studies suggest regular dairy consumption helps you lose weight or maintain a healthy weight.
Oily fish. Salmon, tuna, mackerel, and sardines are all excellent sources of omega-3, which can help keep your immune system in top shape and lower your risk of flu and other infections. That’s not all – they’re also packed with benefits such as reduced risk of heart disease, lower blood pressure, and protection from dementia and cancer.
Garlic contains allicin, an antibiotic that has been shown to prevent complications from a cold in some research. Garlic can be added to many of your favorite dishes to spice them up and help you suit up to do battle against cold germs.
Sweet potatoes. These sweet treats are not only delicious, but also packed with beta-carotene, which converts into vitamin A. Vitamin A supports immune function and helps ward off infections. Plus, sweet potatoes are a great source of fiber, potassium, and vitamin C, making them a well-rounded addition to any meal.
Tea. Whether you prefer black, green, or white tea, they all come with antioxidants that have flu-fighting properties. But that’s not all – studies have also shown that tea can increase your body’s immunity, rev up your metabolism, and reduce your risk of cancer and heart disease. Plus, a hot cup of can work wonders for a sore throat and chest congestion. So stock up on those tea bags and breathe easy!
It’s been said an apple a day keeps the doctor away. Well, so can an orange. One orange a day provides your recommended daily allowance of vitamin C. Oranges are also abundant in flavonoids, which helps your body’s cells regenerate and stay healthy and strong. Green bell peppers are the vegetable family’s best vitamin C source. Add them to a salad, or simply slice one up and eat it raw. Flavonoids are also found in peppers. You may even want to prepare a green pepper dip seasoned with garlic for an added germ-kicking effect.
Lean ground beef, especially when prepared with a bit of garlic, can maintain cell health and fight off illness. It’s a good source of protein, selenium and zinc, and when eaten with a bit of tomato, is a great defense during cold season.
Stay healthy with these superfoods and stomp out that cold!
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