We need to eat many foods to keep us healthy. Here are the top 8 immunity boosting foods to eat when you are feeling like you are coming down with something.
1. Chicken Soup
Research has found that chicken soup helps to prevent inflammatory white cells from moving to other parts of your body, which can decrease your cold symptoms. Chicken bone broth contains collagen, which can help boost your immune system, in addition to amino acids and nutrients that help prevent body inflammation. The hot liquid in soup also helps you to stay hydrated and can help loosen any secretions and mucus.
Yogurt is a natural source of probiotics, also known as “good bacteria” that live in the gut. Studies have linked good gut health to boosting immunity, better sleep, and proper digestion — the list goes on. Probiotics found in yogurt will help to keep intestinal tracts free of disease-causing bacteria and germs. Studies have found that increased yogurt intake may improve the body’s immune response. Not all yogurts are created equal, choose one with live and active cultures, and low in sugar.
3. Fatty Fish
Your body can benefit from omega-3 fatty acids. Fatty fish, such as salmon and tuna, contain omega-3 fatty acids can help control body inflammation. Along with omega-3 oil, it is essential to eat anti-inflammation foods on a regular basis, but especially when you begin to feel sick. Chronic body inflammation can weaken and disrupt the function of the immune system.
Garlic contains allicin, a compound that can help fight infection and bacteria.
Studies have shown that zinc can reduce the duration of a cold if taken immediately. Zinc helps to regulate the immune system, build and maintain lean body mass, and heal wounds. Foods high in zinc include oysters, red meat, eggs, fortified cereal, beans and pumpkin seeds.
Turmeric is considered a super-food. It’s rich in antioxidants and has potent anti-inflammatory properties. Research suggests these qualities make turmeric a strong defense against colds, coughs, and congestion. Try it in a turmeric latte (golden milk,) or use it to season lean meats, grains, and other healthy foods.
7. Fruits and Vegetables
Foods that are vitamin-rich are essential to maintaining a robust immune system. Vitamins A, C, and E are particularly useful in building immunity. Foods rich in vitamin A include carrots, dark leafy greens, and sweet potatoes. Vitamin C found in high quantities in citrus fruits, tomatoes, and bell peppers. Dark leafy greens, butternut squash, and avocado are excellent sources of vitamin E. Pairing these and other fruits and vegetables with adequate protein intake will help supercharge your immunity.
8. Plenty of liquids
It is also critical to stay hydrated to help keep your throat and airways clear and to loosen mucus. Hot tea is a great way to stay hydrated while providing warmth and comfort to an irritated and inflamed throat and help relieves congestion. Try to avoid sweetened beverages, like soda, juice, and sports drink that are full of sugar. Sugar is the leading cause of inflammation and a build up of mucus, that can further weaken the immune system.
About the writer – Helen Chin Lui is a Certified Reflexologist, Certified Energy Medicine and Reiki Practitioner. She is the founder and owner of the HealingPlaceMedfield, MA. She specializes in helping adults and children to find long-lasting relief from chronic pain, digestive issues and heal hormonal imbalances naturally.
If you would like to schedule a FREE 60-minute consultation to learn how Reflexology, Chakra Balancing, Energy Medicine, and Reiki can help you to find long last relief call (508) 359-6463.
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