Prevent colds and the flu – boost your immune system to the next level!
Now that the summer season is officially over, the flu and cold season is here to stay – at least for a while. Whether you’re in the office, on the train or at your favorite restaurant, there are a host of germs lurking everywhere. So if you want to find out how to boost your immune system, you arrived in the best place for that.
There are several foods and nutrients that you can consume that will help boost your immune system. The following are a selection of foods to help fight against colds this season.
1. Vitamin D
There are a variety of foods that contain vitamin D that can help in boosting your immune system. For example, salmon contains high levels of vitamin D. According to medical experts, Americans aren’t getting enough vitamin D in their diets. Research studies have proven that Vitamin D may help in killing viruses and bacteria that cause colds. So, make sure you are getting plenty of vitamin D in your diet.
2. Fiber (Soluble)
Soluble fiber found in carrots, apples, oats and beans contain high levels of fiber that helps combat against inflammation. You can also find insoluble fiber in green vegetables, nuts, wheat and of course – whole grains.
3. Hot Chicken Soup
Hot chicken soup is great to eat if you want to boost your immune system. It is also good for getting rid of bacteria and pathogenic viruses. Just make sure that you eat chicken soup that’s low in sodium. Many canned soups contain a lot of sodium. You can also make your own homemade version of chicken soup. Simply use low-fat chicken broth, sliced chicken breast, chopped green scallions and salt and pepper to taste. If you want to add a little more tanginess, simply add a couple of hot chili peppers to your soup.
Yogurt is not only excellent to boost your immune system, it is also a great probiotic. Make sure you choose yogurt products that are labeled with the ‘Live & Active Cultures’. Also make sure you only eat yogurt products that are low in fat and sugar. There are many yogurt brands out there that are actually high in sugar. Just be aware before you eat!
5. Green Tea
Green tea offers a variety of immune-boosting benefits. For example, experts suggest that green tea contains a polyphenols known as catechins that kills certain viruses. Avoid adding milk to green tea. The proteins within milk can actually make the polyphenols less effective. Just add a little lemon and honey, and you should be good to go. Also, if you buy bottled green tea drinks, make sure you choose items that are low in sugar. Many green tea drinks are loaded with sugar.
HOW TO PREVENT COLDS DURING THE SEASON
In addition to the foods and nutrients above, make sure you wash your hands thoroughly and take a multi-vitamin to help combat against colds. Getting plenty of rest is also very important in maintaining a healthy immune system. Also, make sure you dress warm enough during the cool fall season.