{"id":34393,"date":"2017-11-27T07:30:17","date_gmt":"2017-11-27T12:30:17","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=34393"},"modified":"2017-11-28T17:33:14","modified_gmt":"2017-11-28T22:33:14","slug":"immune-system-foods-colds-flu","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/immune-system-foods-colds-flu\/","title":{"rendered":"7 Immunity-Boosting Foods to Fight Colds and Flu"},"content":{"rendered":"
\"7<\/div>\n

You feel that telltale tingle at the back of your throat\u2026your head hurts\u2026and you can\u2019t breathe. It\u2019s official: You\u2019re coming down with a cold<\/a>.<\/p>\n

\u2018Tis the season for feeling sick \u2014 and you’re not alone. Every year, adults suffer from an average of <\/span>two to three colds per year<\/a> and an estimated <\/span>five to 20 percent<\/a> of Americans come down with the flu, typically between the months of October and March.<\/span><\/p>\n

Before you reach for the latest over-the-counter remedy in your medicine cabinet, head to your kitchen. While frequent hand washing, regular exercise<\/a> and the flu shot<\/a> are tried-and-true methods to fend off sickness, you can also bolster your immune systems with items found right in your pantry. \u201cThe most authentic way to fight a cold or flu is to eat foods that will help you build the healthy cells you need to feel better,\u201d says Anita Mirchandani<\/a>, MS, RD, CDN and spokesperson for the New York State Dietetic Association.<\/p>\n

Add these cold- and flu-fighting foods to your cart on your next grocery run.<\/p>\n

RELATED:<\/b> All-Natural Remedies to Soothe Your Cold Symptoms<\/a><\/p>\n

7 Cold and Flu-Fighting Foods to Boost Your Immune System<\/h3>\n
\"Immune
Photo and Recipe: Cassy \/ Fed and Fit<\/a><\/figcaption><\/figure>\n

1. Garlic<\/h3>\n

Nope, it\u2019s not the smell<\/i> of garlic that scares away the bacteria and viruses that make you feel sick. According to Alissa Rumsey<\/a>, RD, CDN, CNSC, CSCS and spokesperson for the Academy of Nutrition and Dietetics,<\/a> it\u2019s allicin<\/a>, the major active component found in garlic, that\u2019s responsible for its antimicrobial and antibacterial properties. Research studies<\/a> have shown that people taking garlic supplements experienced fewer and less severe colds compared to those taking a placebo. \u201cGarlic also helps promote healthy gut flora, which rids the body of toxins, bacteria and viruses,\u201d says Mirchandani. While you could pop a pill, Rumsey says it\u2019s best to eat the actual thing. \u201cThe active components are more bioavailable when you eat real garlic.\u201d<\/p>\n

Eat up:<\/strong> Try whipping up this Roasted Garlic Paleo Pesto<\/a>\u00a0(pictured above) next time you feel the sniffles coming on.<\/p>\n

\"Chimichurri
Photo and Recipe: Perry Santanachote\/ Life by DailyBurn<\/a><\/figcaption><\/figure>\n

2. Beef<\/b><\/h3>\n

If you want to boost your immune system, eat some beef<\/a>. \u201cBeef is a good source of zinc, and zinc is important in the development of the white blood cells that defend your body,\u201d says Rumsey. Research<\/a> has shown that having a zinc deficiency decreases a person\u2019s immune function and response. Plus, the extra protein<\/a> you get from chowing down on beef supports the body in building antibodies and fighting off infection, according to Mirchandani.<\/p>\n

Eat up:<\/strong> This Steak with Chimichurri Sauce Recipe<\/a> packs 23 grams of protein per serving; add it to your dinner menu this week.
\n<\/em><\/p>\n

\"Sweet
Photo and Recipe: Perry Santanachote \/ Life by DailyBurn<\/a>\u00a0<\/b><\/figcaption><\/figure>\n

3. Sweet Potato<\/h3>\n

While sweet potatoes<\/a> may not be considered a traditional cold-fighting food, they\u2019re a great source of Vitamin A, which plays a key role in maintaining the health of your mucosal surfaces. \u201cThat includes the inside of your nose and your gastrointestinal tract as well as your skin<\/a>. You might not think of your skin as part of your immune system but it keeps infections from entering your body. It\u2019s your first line of defense,\u201d says Rumsey. \u201cKeeping your mucus membranes healthy is key to keeping infections at bay.\u201d<\/p>\n

Eat up:<\/strong> These Spicy Sweet Potato Fries and Avocado Dip<\/a> will help you load up on good old vitamin A \u2014 while simultaneously satisfying your winter comfort food cravings.
\n<\/em><\/p>\n

RELATED:<\/b> The Benefits of Vitamin B Complex<\/a><\/p>\n

\"Immune
Photo and Recipe: Sylvia \/ Feasting At Home<\/figcaption><\/figure>\n

4. Turmeric<\/h3>\n

One of the most recent spices to be crowned a superfood, turmeric<\/a> is a rich yellow powder often used in curry dishes. It\u2019s high in antioxidants and considered a natural anti-inflammatory<\/a>. \u201cIf you take it on a daily basis, it is known to relieve the body of toxins,\u201d says Mirchandani. \u201cIt has been shown that people who consume turmeric<\/a> are less susceptible to colds, coughs and congestion.\u201d<\/p>\n

Eat (or drink!) up:<\/strong> Order up a curry from your favorite Indian restaurant or mix up this Fresh Turmeric Tonic<\/a> for a quick immunity boost. We’re also loving these\u00a010 Turmeric Recipes to Boost Your Health<\/a>.<\/p>\n

\"Fall
Photo and Recipe: Renee Blair \/ Life by DailyBurn<\/a><\/figcaption><\/figure>\n

5. Dark Leafy Greens<\/h3>\n

While people typically associate citrus fruit with vitamin C<\/a>, dark leafy greens, like spinach, kale<\/a>, Swiss chard and arugula<\/a>, are also great sources of the cold-fighting vitamin. According to Rumsey, some research shows that if you consistently take in adequate amounts of Vitamin C, it can reduce the duration of a cold. Mirchandani recommends saut\u00e9ing vegetables and combining them with other healthy spices and foods, such as garlic. When the greens are cooked, they shrink in size and you can consume more of the vegetables than if you were eating them raw. Remember \u2013 the darker the greens, the higher the nutrient content.<\/p>\n

Eat up:<\/strong> This Fall Cleanse Kale Salad<\/a> should do the trick.
\n<\/em><\/p>\n

RELATED:<\/b> Is a Magnesium Deficiency Secretly Harming Your Health?<\/a><\/p>\n

\"Salmon
Photo and Recipe: Perry Santanchote \/ Life by DailyBurn<\/a><\/figcaption><\/figure>\n

6. Wild Salmon<\/h3>\n

As daylight hours decrease during the fall and winter, so do your vitamin D<\/a> stores. This nutrient is critical for fending off colds and flu so it\u2019s important to mindful of consuming foods rich in it, like wild salmon<\/a>. Research<\/a> has shown that those with healthy levels of vitamin D suffered from fewer respiratory tract infections compared to those who were deficient \u2014\u00a0and felt better faster after getting sick.<\/p>\n

Eat up:<\/strong> Whip up this Roasted Salmon with Cucumber-Dill Yogurt<\/a>, or build a meal around other good sources of D such as fortified milk, canned tuna, canned sardines and egg yolks. Here are 11 more salmon recipes<\/a>, ready in 30 minutes or less!\u00a0
\n<\/em><\/p>\n

\"Immune
Photo and Recipe: Davida \/ The Healthy Maven<\/a><\/figcaption><\/figure>\n

7. Chicken Soup<\/h3>\n

Your mom was right. You should<\/i> eat chicken soup when you\u2019re sick. This age-old elixir combines many elements that help speed your recovery. The warm broth not only soothes your throat but helps you stay hydrated, too. \u201cHot liquid, like soup, raises the temperature in your body and airways, loosening mucus secretions,\u201d says Rumsey. \u201cAlso, when you cook chicken, it releases the amino acid cysteine, which resembles a drug that is used to treat bronchitis.\u201d Mirchandani says, \u201cWhen you\u2019re sick, I believe in soup. With its high concentration of protein and vegetables, it\u2019s like you\u2019re giving your body a super-vitamin.\u201d<\/p>\n

Eat up:<\/strong> Slow-Cooker Chicken Soup<\/a> will let you rest up in bed while your meal simmers away.
\n<\/em><\/p>\n

While these pantry staples are a good first line of defense against colds and the flu, you also need to pay attention to your overall diet<\/a>. \u201cA healthy diet has been shown to boost immune function,\u201d and help you get better faster, says Rumsey. \u201cIf you\u2019re consistently eating a varied diet and a colorful palate, it will help your body fight off any infections,\u201d say Mirchandani.<\/p>\n

Originally published November 2014. Updated November 2017.\u00a0<\/em><\/p>\n

Read More<\/strong>
\n12 Brilliant Meal Prep Ideas to Free Up Your Time<\/a>
\n5 Healthier Ways to Detox (That Aren’t Juice Cleanses)<\/a>
\nWill Apple Cider Vinegar Really Help You Lose Weight?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u2018Tis the season for colds and flu. But don\u2019t let the sniffles stop you. Stock your pantry with these seven foods to boost your immune system and help kick your sickness to the curb.<\/p>\n","protected":false},"author":41,"featured_media":34405,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11],"tags":[29,51,224,71,341,391,186],"class_list":["post-34393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","tag-antioxidants","tag-food-choices","tag-illness","tag-nutrition","tag-tax1living-well","tag-tax2cold-flu","tag-winter"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/34393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=34393"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/34393\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/34405"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=34393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=34393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=34393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}