A diet to beat the bugs
Ward off viruses and give your immune system a boost this winter
Winter doesn’t just bring the blues, it also gifts us with coughs, runny noses and sore throats. It’s not because of the adage of bundling up or “you’ll catch a cold!”
We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.
There’s a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.
A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.
So what is the “magic bullet” to stave off the sniffles? Here are my edible solutions to work into your daily diet to help keep you ailment-free in 2018. Garlic Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don’t forget to have breath mints on hand. Broccoli Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping. Vitamin C For decades, this has been the most popular vitamin for fending off viruses, but a handful of supplements won’t do much once you’re already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong. Oranges aren’t your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale. Probiotics Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso. Chicken soup There’s nothing like a warm bowl of chicken noodle soup when you’re under the weather, but does it actually help to fight off a cold?
The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated.
Mother was right! Tea We drink mug after mug of tea when we’re ill as it feels great on a sore throat, but it’s actually doing more to help, depending on the type. Black and green teas contain an amino acid called LTheanine, which boosts our immune system.
Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Spinach Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections.
Eat it raw or cook it as little as possible to get the most nutrients. Shellfish and fish Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.
Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.