Want to do everything you can to avoid or soothe the colds that are coming in the coming weeks? Think about your diet too! Experts reveal what you should add to your shopping basket to boost your immunity.
Autumn is well and truly here, and it invites itself into our daily lives with a host of little viruses. It is indeed during this season that the beginnings of the flu are visible, as are sore throats, blocked noses, and all the other joys that can affect us. Hence the interest in pampering your immune system now.
Immunity is also found on the plate
For this, good hygiene and good sleep are essential. But thinking about what you eat is also necessary. Indeed, 80% of the body's immune cells are found in the intestine. What you eat thus affects the microbiome.
“Clinical deficiencies in certain essential nutrients can weaken immunity and increase susceptibility to infections,” Dr. Carlos Zambrano, an infectious disease physician, told HuffPost. So, here’s what you should prioritize in your next shopping trip, not to avoid the virus at all costs, but to strengthen your immunity.
Garlic
Garlic has both anti-inflammatory and immune-boosting properties. Researchers have found that crushing or chopping the cloves activates their main bioactive compound. So, if you want the benefits of raw garlic without the pungent taste, chop it up and let it sit for 10 to 15 minutes before cooking.
Peppers
It's not just citrus fruits that are rich in vitamin C, green or red peppers (serrano, jalapeno, poblano) contain almost as much of this powerful antioxidant, which has antiviral properties. It can therefore stimulate the production of antibodies, which can help fight bacterial infections when you have the flu.
“You should eat foods containing vitamin C twice a day to fully absorb it,” Dr. John La Puma told HuffPost.
As a bonus, spicy foods contain capsaicin, a compound that can thin mucus, making it less habitable for inflammation-causing viruses and bacteria.
Ginger
Like garlic, this root has antiviral and antibacterial properties, so it can be especially effective at preventing or soothing sore throats. Ginger contains gingerols, which are compounds that act as anti-inflammatories. In fact, one study found that a ginger solution was effective against three pathogens that commonly cause throat infections. Another found a ginger solution to be comparable to antibiotics in treating the bacteria that cause strep throat. So, grate or chop fresh ginger into soups, smoothies, broths, or tea to reap the full benefits.
Sunflower seeds
This is an interesting ingredient to snack on, as sunflower seeds are a powerful source of vitamin E and minerals. A lack of vitamin E is associated with reduced activity of white blood cells, which normally prevent invading viruses from spreading. Sunflower seeds also contain magnesium, while insufficient consumption of this mineral is associated with decreased immune cell activity, increased oxidative stress, and increased inflammation.
Canned salmon or other fish
Most people have trouble getting enough vitamin D, especially during the colder months.
“In winter, the skin does not produce enough vitamin D because the angle of the sun is too low,” says Dr. La Puma.
But according to research, people with low levels of this nutrient are about 40% more likely to have had a recent respiratory infection compared to people with high vitamin D. In this game, salmon is one of the best sources of vitamin D.
Raw Manuka Honey
Manuka honey, produced by New Zealand bees, has antibacterial properties and contains a natural compound that can help fight coughs (as well as or better than over-the-counter cold medicines, studies show). It's not the easiest product to find, but it can help.
Sea salt
Too much salt in your diet can get a bad rap but have coarse sea salt on hand to soothe a sore throat.
“Gargling with warm salt water when you’re sick, especially sea salt, can have an anti-inflammatory effect,” the doctor explains. “It helps flush viruses, bacteria, allergens, and mucus out of your throat. The coarser the salt, the better.”
A fact further confirmed by a study: participants who gargled with sea salt reduced the duration of their colds by almost two days on average and reduced the use of over-the-counter cold medications by more than a third. They were also less contagious to members of their household.
Tea
Hydration is a key part of supporting your immune system, but we tend to drink less in the winter than we do in the summer. One solution is to stock up on tea, especially turmeric tea. One study found that consuming curcumin for 12 weeks reduced the length of time healthy Japanese adults experienced cold symptoms. Green tea, meanwhile, reduced the production of viral proteins in cells infected with the flu virus. That’s enough to drink several cups a day.
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