The Best Immune-Boosting Foods to Help You Sail through Cold and Flu Season
Turns out chicken soup really does bolster your natural defenses
When it comes to your immune system, you are what you eat. If you’re prone to feeling under the weather, or simply want to shore up your defenses heading into cold and flu season, certain infection-fighting nutrients can help. Here are five powerful, immune-boosting foods that can bolster your body’s first line of defense.
The 5 best immune-boosting foods
These delicious foods ensure a healthy immune system that’s primed to fight off viral invaders.
1. Citrus fruits
When it comes to immune-boosting foods, odds are those rich in vitamin C come to mind. Oranges, grapefruits, kiwi, lemon and limes are rich in vitamin C, a producer of specialized natural killer (NK) cells.
“NK cells target and work to destroy cancer cells along with virus-infected cells, such as those that cause a common cold,” says Lina Begdache, PhD, RDN, a registered dietitian nutritionist and an associate professor in the health and wellness studies division of Binghamton University’s Decker College of Nursing and Health Sciences in Binghamton, NY.
Another immune-boosting vitamin C perk? It’s a powerful antioxidant that decreases the risk of oxidative damage caused by free radicals, molecules that can harm cells. “When you’re sick, your white blood cells release free radicals to combat the infection,” Begdache says. “But if these radicals aren’t neutralized (which vitamin C helps to do) they can harm healthy tissues.”
There’s still conflicting evidence on whether or not vitamin C can completely prevent a cold. But research in BMC Public Health shows it helps shorten the duration of a cold and decrease the severity of symptoms.
The recommended dietary allowance (RDA) for vitamin C is 75 mg. a day for women and 90 mg. for men. You can easily meet your daily quota and then some by eating one large orange a day (97.9 mg of C) or a whole grapefruit (76.8 mg of C).
2. Nuts (one of the more unexpected immune-boosting foods)
You might not think of nuts as one of the top immune-boosting foods, but they can do a lot to bolster your body’s defenses. In fact, munching on nuts such as walnuts, almonds and pistachios, helps safeguard you from illness, suggests Shad Marvasti, MD, medical director of integrative medicine and an associate professor in the school of nutritional sciences and wellness at The University of Arizona in Phoenix.
“Walnuts are a good source of vitamin B6, which strengthens immune function and contains plant chemicals called ellagitannins that reduce inflammation throughout the body,” says Dr. Marvasti. And like walnuts, almonds are rich in anti-inflammatory vitamin E. This nutrient enhances antibody production, protects cells from damage and helps inhibit molecules that can cause inflammation.
And as for pistachios, they’re “loaded with antioxidants that help to detoxify our system and can even lower our LDL or bad cholesterol levels,” Dr. Marvasti says. Whatever nuts you prefer, try tossing them into a bowl of yogurt. The fermented food contains good bacteria called probiotics (live and active cultures) that promote gut and immune health.
Aim to eat 30 g of nuts (about ¼ cup a day). Bonus: Doing so also reduces the risk of chronic diseases such as cardiovascular disease and cancer, found a study in the International Journal of Environmental and Public Health.
3. Chicken soup (a classic immune-boosting food)
You know chicken soup is soothing when you’re under the weather. But it turns out it can help thwart sickness before it even starts, too. Chicken soup serves up a cornucopia of nutrients that are key for fighting infections. To start, chicken broth contains carnosine, which helps increase white blood cell levels and reduce inflammation in the body, says Dr. Marvasti. It also contains zinc, protein and iron, which are vital for healthy immune system function.
And antioxidant-rich veggies like carrots, celery and onions in the soup further bolster your body’s immune response.
“Carrots are high in vitamin A and key for immune function, and celery contains apigenin, a plant chemical with antiviral and antibacterial properties”, notes Dr. Marvasti. “Adding onions not only provides vitamin C, but also the flavonoid quercetin, which has immune boosting and antihistamine properties as well.”
For even more illness-fighting power, throw in some garlic, turmeric or ginger, all known for their natural medicinal components.
4. Sweet potatoes
Beta carotene, the compound that gives sweet potatoes their bright hue, plays an essential role in healthy immune function. This is because beta carotene turns into vitamin A, which your body needs to ensure your surface tissues, such as your mucosal linings, are strong enough to provide a protective barrier to infectious germs.
Sweet potatoes are also high in vitamin C and fiber, which promotes a healthy gut. And in a happy bonus, ample fiber also benefits people with type 2 diabetes by helping stabilize blood sugar and lower insulin resistance, according to a study in Molecules.
Other sources of beta-carotene include carrots, pumpkin, red bell peppers, butternut squash and dark leafy greens such as kale, collard greens and spinach.
5. Green tea
Sitting with a cup of steaming green tea can keep you from feeling under the weather by helping your immune system fight off viral invaders.
“Green tea is loaded with antioxidants that help protect us from viruses and even reduce our risk for some cancers,” says Dr. Marvasti. According to the International Journal of Molecular Sciences, these cancers include those of the lung, breast, stomach, esophagus, prostate and liver.
To ramp up the benefits of the immunity-boosting drink, add some lemon (rich in vitamin C) or Manuka honey, which is touted for its antibacterial properties.
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