Tis the season for colds and flu. You can’t completely avoid being exposed to them, but there are things you can do to lower your risk of being laid up with one. Diet and nutrition play a key role in how well your immune system fights off infection. Try adding some of these immune-enhancing foods to your diet to help your immune system wage war against colds and flu viruses this year.
Button Mushrooms
Almost every supermarket has button mushrooms. They’re usually the least expensive mushroom on the produce stand, but don’t underestimate their health benefits. These modest mushrooms pack a powerful punch when it comes to priming your immune system. Research shows they activate cells called dendritic cells that boost the action of T-cells, one of the body’s main defenses against viral infections. For even more benefits, saute them in fresh garlic. Garlic has natural antimicrobial properties that help to ward off bacteria and viruses.
Bonus:
Some studies show that the lowly button mushroom may lower your risk for breast cancer by blocking the activity of an enzyme called aromatase. This reduces the amount of estrogen your breast tissue is exposed to.
White Tea
White tea is green tea’s more upscale cousin. It’s a little more expensive and harder to find than green tea, but it’s worth the effort. Research shows that white tea has anti-bacterial and anti-viral properties that help to keep colds and flu at bay. Plus, it has a delicate, naturally sweet taste and is usually lower in caffeine than green and black tea. Sip it throughout the day to stay warm and free of colds and flu.
Bonus:
White tea is a rich source of catechins that may lower the risk of a number of other health problems, including cancer, by protecting cells against free radical damage. White tea catechins also give your metabolism a subtle boost to help ward off winter weight gain.
Elderberry Tea
Elderberry tea is another tea to sip during flu season. It has natural anti-viral properties that help to keep influenza at bay. Some research shows that elderberry extract can shorten the duration of flu symptoms and cold symptoms by decreasing nasal congestion and swelling.
Bonus:
It’s another warm, soothing tea to sip during the cold winter months and is rich in antioxidant compounds called flavonoids that protect cells against free radical damage.
Kiwi Fruit
This exotic fruit is one of the best sources of vitamin C, an antioxidant vitamin that’s important for healthy immunity. It also has a naturally sweet taste that satisfies a sweet tooth without adding too many calories. Some experts believe the recommended daily requirements for vitamin C are too low and people should be getting 200 milligrams or more per day. Fortunately, there’s little risk of getting high levels of vitamin C through diet, although large amounts can cause diarrhea.
Bonus:
Kiwi is a good source of soluble fiber to keep your heart healthy and is a rich source of carotenoids like lutein and zeaxanthin that protect cells against oxidative damage and reduce inflammation. Add sliced kiwi to your next smoothie.
Yogurt
Yogurt is a good source of “good” bacteria called probiotics. There are immune cells in your intestines that help to protect against intestinal viruses and bacteria that cause vomiting and diarrhea. Probiotic bacteria enhance this immune response and help to keep bad bacteria from gaining a food hold. To get the benefits, choose yogurt with active cultures.
Bonus:
Yogurt is a good source of bone-protective calcium and muscle-building protein.
Other Tips for Preventing Colds and Flu
To prevent viral and bacterial infections, make sure you’re getting at least 7 hours of sleep a night – 8 is even better. Skimping on sleep raises cortisol levels and cortisol suppresses immunity. Exercise enhances immunity, but overtraining suppresses it. Keep your workouts under an hour and give yourself a day or two off each week to rest and recover.
The Bottom Line?
Diet plays an important role in preventing infection – and so does sleep and exercise. Make sure you’re eating a whole food diet and getting adequate physical activity and rest – and don’t forget to get an influenza vaccine.
References:
USDA. “Researchers Study Benefits of White Button Mushrooms”
University of Maryland Medical Center. “Elderberry”
Food and Agricultural Immunology, Vol. 19, Issue 2, 149 – 161 (June 2008).
Science Daily. “Probiotics Are Secret Weapon for Fighting Symptoms of the Common Cold in College Students, Study Suggests”
J Nutr. 2001 Dec;131(12):3288-93.
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