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Top immune-boosting foods to manage cold and flu

Top immune-boosting foods to manage cold and flu

Common illnesses, such as the flu and cold, can be caused by several elements, like dust, pollution, and changing weather patterns. Although common, they can weaken a person and interfere with daily tasks. Building an immune system that can quickly combat infections is the best way to avoid many ailments. Regular inclusion of vitamin and mineral-rich foods, such as citrus fruits and spinach, in one’s daily meal plan, can improve the immune system. 

Here are the best foods for cold and flu prevention.

Lemons are high in bioflavonoids and vitamin C, antioxidants that protect cell health. Vitamin C helps strengthen the immune system by increasing white blood cell production. White blood cells are critical components for fighting infections. Since our bodies can’t make vitamin C on their own, eating foods high in citrus fruits is increasingly important to support immune system development. Citrus fruits are almost universally high in vitamin C, making it simple to include them in any meal. You can drink lemon water throughout the day, squeeze lemon juice over vegetables, or incorporate it into salad dressings. Other fruits high in vitamin C include grapefruit, oranges, clementines, and tangerines.

Garlic contains a variety of vitamins and minerals that help the immune system. It also contains allicin, a chemical effective against various germs and viruses. Garlic has been shown to help lower blood pressure and slow artery-hardening progression. It is widely available and can be incorporated into any cuisine to enhance flavor while providing health benefits for every meal. In addition, you can use fresh garlic in marinades, dips, and salad dressings.

Blueberries contain flavonoids and antioxidants that help prevent cell damage and boost the immune system. Blueberries also contain a lot of vitamin C, vitamin A, potassium, fiber, and manganese. They are known as immune-boosting superfoods. It can be eaten as a topping for healthy smoothies, waffles, pancakes, drinks, and other foods. Blueberries contain antioxidants that can help treat and prevent colds and coughs.

Mushrooms are high in vitamins B and D and selenium, a mineral that helps the body fight infections. They are also high in minerals and enzymes, which help them fight viruses and strengthen their immune systems. It contains vitamin D, which helps to maintain an active immune system. Varieties such as shiitake, maitake, and reishi are especially beneficial for staying healthy during the cold and flu season. It can be eaten by adding diced mushrooms to stir fry, casseroles, or roasting it as a simple side dish.

Nuts like almonds contain a variety of minerals, including protein and vitamin E. Almonds are a high-nutritional-value nut high in vitamin E, calcium, phosphorus, iron, and magnesium. It also includes niacin, copper, selenium, and zinc. They contain more nutrients and useful components than any other nut. A half-cup of almonds provides the daily recommended amount of vitamin E. Consuming a variety of nuts keeps one healthy and active while performing daily tasks.

Green tea
Green tea is one of the most effective anti-cold remedies. It has flavonoids, an antioxidant with anti-inflammatory and immunity-boosting qualities. Green tea contains the antioxidant catechin, which is abundant in green tea and has antibacterial and antiviral activities. It can eliminate cold-starting germs as well as the influenza virus. The amino acid L-theanine, which is present in green tea, promotes the production of chemicals that can fight off microorganisms.

Turmeric is a key ingredient in most curries. This yellow spice is widely used to treat rheumatoid arthritis and osteoarthritis due to its anti-inflammatory properties. Turmeric contains a high curcumin concentration, giving it its distinct color, and can help reduce exercise-induced muscle damage. This substance acts as an antiviral and helps to strengthen the immune system. It can be consumed by sipping warm turmeric milk or incorporating it into curries.

Broccoli is another source of vitamin C. It also contains potent antioxidants like sulforaphane. It’s an excellent vegetable to consume regularly to boost immune system health. Eating broccoli and other cruciferous vegetables have been shown to boost the immune system. A chemical found in these vegetables, sulforaphane, activates antioxidant genes and enzymes in immune cells, assisting the body in combating free radicals and maintaining health.

 Tips for preventing the flu and cold

  • Green vegetables are high in vitamins, which help people maintain healthy nutrition and immune system. Eating nutritious meals causes a chemical reaction in the body that increases the production of several proteins that the immune system requires to function properly.
  • Regular exercises, such as walking or cycling, keeps one fit and trim. It not only aids in body mass management but also helps prevent chronic illness and inflammation, reduces stress and the release of stress-related hormones, and increases the circulation of white blood cells (WBCs), which aids the body in fighting the common cold.
  • Avoid direct contact with sick people. When one is ill, keep a safe distance from others to prevent them from becoming ill. Always keep hand sanitizer, avoid contaminated surfaces, and never touch your face or mouth with unwashed hands.
  • Always wash your hands before eating, and do so frequently in public. Many raw foods contain surface bacteria that can cause illness and the flu. Fresh produce should always be washed before eating. Drink warm water with lemon drops or fruit-infused water regularly to avoid illness, boost immunity, and maintain good health.