With cold and flu season approaching, this is the perfect time to focus on healthy eating to help boost your immune system and keep your body strong. Food alone may not be able to prevent the common cold or flu, but it can potentially decrease its duration, severity and frequency. It takes more than any one particular food, nutrient or supplement, but rather, a consistent and varied combination of foods high in antioxidants and compounds that enhance our immune function. Adequate rest and sleep, physical activity, hydration and not eating too much or too little are also key factors in a healthy immune system. Don’t forget, hand washing is actually is one of the most effective preventative measures from spreading the common cold.
Facts About Colds
- Healthy adults have about 2 colds per year.
- The common cold is an infection of the upper respiratory tract caused by a virus.
- Cold weather doesn’t cause a cold but cold viruses tend to thrive better in colder temperatures with less humidity.
- Cold viruses can survive for several hours on hands, tissues and hard surfaces so hand washing throughout the day is key.
- Viruses can lie dormant in the body until they are triggered by a weakened immune system so having a balanced diet, getting enough sleep, staying active and stress management are very important for keeping the body strong.
10 Immune Boosting Tips
I partnered with Sprouts Farmer’s Market, Perdue, and Gaia Herbs for this TV segment, as I use and recommend all products included.
- Vitamin C
- Research has shown that consuming vitamin C can enhance immunity and impact the frequency, duration and severity of a cold.
- Vitamin C is not made or stored in the body, so we need to consume a daily intake of foods rich in vitamin C. Major sources come from fruits and vegetables.
- The Daily Value for Vitamin C is about 90 mg per day for a 2000 calorie diet. The upper limit (UL) is set at 2,000 mg. Larger doses are associated with diarrhea and kidney stones.
Best Food Sources: Bell peppers, kiwi, oranges, broccoli, strawberries, grapefruit, brussel sprouts, spinach, kale, orange juice.
2. Chicken Soup
Your grandma was right, chicken soup might just be the natural remedy you need at the very first signs of a cold, according to a handful of studies.
- The warm broth soothes a sore throat and the other ingredients such as carrots, onion and garlic have antiviral and antibacterial properties.
- Some research suggests that chicken soup may also exert an anti-inflammatory effect on the upper respiratory tract, reducing duration of a cold.
- In one study, hot chicken soup was more effective than hot water at increasing the movement of mucus and secretions i.e. runny nose, which helps the body rid of pathogenic viruses and bacteria.
Home Made Chicken Soup
1 Whole Roaster Chicken (or could use chicken thighs and legs)
6 medium carrots- peeled and chopped
3 celery stalks- chopped
1 small/medium onion (I leave it whole and then remove at the end of cooking)
1-32 oz container low sodium chicken broth
1 small can tomato sauce
2 cloves garlic, minced
1 tsp minced ginger (optiona)
Salt/Pepper to taste
Noodles of choice
Place chicken in a large soup pot and cover with broth and remainder with water to about an inch above the chicken. Bring to a boil and skim off residue at the top. Add garlic, ginger, onion, carrots, celery, and 1 small can of tomato sauce. Bring to a boil and then simmer for about an hour. S & P as necessary for personal taste- add fresh parsley if desired. When it is done and the house smells delicious, carefully remove the chicken to take off skin and slice.
- Curcumin is the orange, yellow part of turmeric, that has been shown to possess powerful anti-inflammatory properties and can also help boost our body’s immune system.
- Turmeric is best absorbed by the body when consumed with some black pepper.
- It can be easily be sprinkled on foods such as chicken or fish when cooking, or add it to vanilla yogurt, or tea. Try Gaia’s Golden Milk, which is a blend of turmeric and spices such as dates, cardamom and black pepper, for a delicious and calming way to end your day. It can be added to milk of choice, such as almond, coconut, dairy or soy.
- According to a review from the Academy of Nutrition and Dietetics, regular consumption of good bacteria called probiotics found in yogurt may help our immune system work better, along with improving digestion. It also is a great source of Vitamin D, another nutrient involved in our immune health.
Best Food Sources: yogurt, kefir, fresh sauerkraut, kombucha tea
5. Vitamin D
- Low levels of vitamin D can negatively impact the immune system’s ability to fight viruses and bacteria.
- The Recommended Daily Value is 400-600 IUs and the UL is 4,000 IUs.
- In the winter, with less hours of sunlight, we may need to make more of an effort to get more vitamin D in the diet.
Best Food Sources: rainbow trout, tuna light canned, halibut, sardines, sockeye salmon, fortified milk, egg yolks, mushrooms
6. Green Tea
- Green tea contains antiviral properties (polyphenols) that may help fight influenza virus and stimulate production and activity of specific cells associated with combating viruses.
- Plus the benefits of consuming a hot liquid to stay hydrated and loosen up mucous.
- Think twice before adding some milk, as the proteins bind to the polyphenols, preventing them from doing their job.
- Zinc is a key nutrient in boosting and enhancing our body’s immune response and helping to fight bacteria and viruses.
- The Daily Value is 15 mg based on 2000 calorie diet and the upper limit (UL) is 40 mg/day.
- Zinc lozenges or in syrup form can be beneficial for reducing the duration and severity of the common cold if taken within 24 hours of onset of symptoms. Research has found that taking zinc knocked an average of 3 days off the common cold.
- Vegetarians may have a hard time getting enough zinc as some of the highest sources come from animal foods.
Best Food Sources: Oysters, beef, Alaskan king crab, lamb, pork, turkey, lobster, beans, wheat germ, fortified cereal.
- It may be helpful to take Echinacea at the very 1st signs of a cold to boost immune system.
- It is recommended to take up until symptoms go away and do not take for longer than 3 months.
- It should not be used by people allergic to ragweed, during pregnancy or while nursing. Consult with MD if you have diabetes or heart disease.
- Elderberries are an excellent source of vitamin C and vitamin A (beta-carotene).
- Research has shown that symptoms from the flu were relieved an average of 4 days earlier when supplementing with Elderberry syrup. Always check with health care provide prior to supplementation especially in children.
- Research supports the role of regular physical activity on keeping our immune systems strong. Moving around helps to loosen built up mucus and fluids during the common cold, but it is not recommended if there is a fever. Incorporate daily activity for prevention.