by Pam Chin-Lai, MS, RD, LD, CEDRD
Nutrition Consultant at Girls to Women Health and Wellness
AHHHH CHOO! A single sneeze can spread 100,000 germs in the air. What can you do this season to avoid colds and flu? Choose superfoods to enhance your immunity! A robust immune system is fundamental to good health and starts with consuming a variety of colorful fruits and vegetables. Think oranges, carrots, sweet potatoes, grapefruit, pomegranates, spinach, and kale. In addition, try these tips:
Eating 8 ounces of yogurt rich in probiotics may lower your risk of catching a cold by promoting the production of white blood cells. Only yogurts labeled with “live and active cultures” contain the beneficial bacteria that boost immunity. Some recommended options include Activa, Yoplait Original, and Stonyfield Farm.
Shellfish such as oysters, lobsters, and crabs are excellent sources of zinc, a mineral that fortifies the immune system. Since the body does not store zinc, it’s important to consume a small amount daily. If shellfish isn’t your preference, include lean red beef and lamb, dark meat chicken, nuts, and beans regularly to maintain your zinc levels.
Garlic, a member of the onion family, is a superfood known for its ability to kill microorganisms. It also acts as a powerful antioxidant, preventing cell damage. For the best health benefits, consume garlic raw. If you use garlic in cooking, add it towards the end to retain its antimicrobial properties.
Chicken soup is a well-known remedy for colds, often referred to as “Jewish penicillin.” It contains an amino acid called cysteine, which helps clear sinus mucus, while the hot liquid aids in keeping nasal mucus flowing. Enhance your soup with carrots, which are high in beta carotene, for an additional immunity boost.
Green tea is rich in polyphenols, which are potent antioxidants. Drinking a few cups of green tea daily not only supports a healthy immune system but may also help prevent cancer and cardiovascular diseases.
For more information about healthy eating, visit Girls to Women Health and Wellness online here!
