Boost Your Immune System and Stay Healthy All Winter Long

Did you know that winter is the time of year when there is the biggest uptick in viruses like the flu? This is because most people stay indoors, and bacteria and germs are easily transmitted from one person to another.

While getting sick can be inevitable, there are some things that you can try to reduce your risk of contracting a virus. Some easy ways to avoid illness are by washing your hands properly and frequently, not sharing drinks or utensils with other people, and dressing appropriately for the weather.

However, nutrition can also be added to the list to prevent the common cold! There are certain foods that you can eat to keep your body healthy and give it the nutrients it needs to kill harmful bacteria and viruses.

Immune Booster

Boosting your immune system can help combat germs and prevent you from getting sick. Eating fruits and vegetables of any kind will help a healthy immune system but some are higher in antioxidants than others. Here are some foods to keep your immune system at its best:

Yogurt contains probiotics, also known as good bacteria, that line the intestinal tract to ward off invading germs. Studies show eating foods such as yogurt, which are full of probiotics, boosts the body’s immune system by increasing the number of white blood cells in the body.

Red bell peppers contain vitamin C and although scientific proof is still in the works as to whether vitamin C can prevent colds, studies have shown that increasing vitamin C can reduce the length of time cold symptoms will last, as well as reduce the severity of the symptoms.  Vitamin C is known to maintain skin integrity, increase white blood cell count, as well as aid in the production of antibodies. Other sources of vitamin C include berries, cauliflower, kale, kiwi, oranges, strawberries, tomatoes, broccoli, and sweet potato.

Pumpkins are packed with beta-carotene that the body breaks down to make vitamin A.  Vitamin A helps the proteins that regulate communication between the cells, which is the foundation of the immune system. Other foods that are packed with beta-carotene are squash, carrots, and sweet potatoes.

Oysters are an excellent source of zinc. Zinc is the mineral that takes place in most enzymatic functions, making it essential for the immune system since it is always reacting and signaling in the body. T helper cells detect foreign antigens in the body and alert other cells; zinc enhances the function of helper T cells. The best sources of zinc include lean meats such as beef, chicken, and seafood. Vegetarians can choose pumpkin seeds, beans, and mineral-fortified cereals to meet the recommended daily amount.

Turmeric may have possible immune-boosting properties and contain curcumin, a polyphenol that fights against strong cold and flu-fighting symptoms.

Garlic contains sulfur compounds that fight against bacterial, viral, fungal, and parasitic infections.

Oregano has a high content of phenolic acids and flavonoids.  When eaten, it can fight against common colds, influenza, fevers, and indigestion.

Simple Tips to Stay Healthy

Winter is not an easy time on the body. Many illnesses run rampant this time of year, but the good news is there are some tips you can try to stay as healthy as possible:

Wash your hands: As much as you can, make sure to wash your hands with warm soap and water!

Sneeze and cough into your inner elbow: This will prevent the spreading of germs.

Stay home if you’re sick: Avoid going out as much as possible when you’re sick, and if you must leave the house wear a proper covering.

Clean: Be sure to wipe down surfaces with disinfectants.

Eating an array of colorful fruits and vegetables with a side of protein is a great way to ensure that your body is getting all the micro and macronutrients it needs to stay healthy!

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