With school and work going on, no one has time to get sick. Whether it’s a 24 hour flu or a week-long cold, viruses can put a serious setback on our daily lives. To prevent this from happening, here is a list of foods that can help you boost your immune system.
Yogurt – A healthy snack for long days, the probiotics in yogurt keep the gut and intestinal tract free of disease-causing germs and also aids in digesting. To make a filling breakfast, add oats for extra fiber and fresh fruit, such as berries, for added antioxidants.
Shellfish – Foods such as oysters, lobsters, crabs and clams contain selenium, a mineral that helps white blood cells produce proteins that help clear flu viruses.
Salmon – Salmon has large quantities of omega 3 fatty acids which help reduce inflammation and protects the lungs from cold and respiratory infections. Walnuts and flaxseeds are also high in omega 3 and make a great snack for busy days!
Garlic – Garlic may smell but this flavourful food contains allicin, a chemical compound that fights infection and bacteria. Garlic also has antifungal, antibacterial and antiviral properties and helps in the production of illness fighting antibodies.
Chicken Soup – This classic remedy for colds helps in the process of thinning out mucus and flushing it out of your system. When chicken is cooked, it releases an amino acid that aids in blocking the migration of inflammatory white cells in your bronchial tubes. Adding vegetables and garlic will add more nutrients as well!
Green tea – This drink has a large quantity of antioxidants and also has an amino acid that fights viruses. Adding honey will give an additional boost of antioxidants and help kill bacteria that causes coughs and sore throats. Green tea is also naturally caffeinated so it makes a great substitute for coffee on early mornings.
Beef – A 3oz portion of beef per day will provide you with a sufficient amount of zinc, this helps the development of white bloods cells. Other alternatives for zinc are chicken, pork, milk and yogurt.
Sweet potatoes – Sweet potato chips make a great snack and also contains beta-carotene, a chemical compound which our bodies turn into vitamin A. Vitamin A aids in the production of connective tissue. Other foods rich in beta-carotene are carrots, squash, canned pumpkin and cantaloupe.
Getting sick is never fun; to prevent that from happening, be sure to stock up on these immune system boosting foods. The next time you’re feeling a bit sick, be sure to include these foods as a part of your meal or have them as a mid-afternoon snack!