The cold and flu season is officially under way. Pharmacies are advertising flu shots and people are stocking up on their favorite remedies. It is easy to turn to OTC medicine or prescriptions the minute flu like symptoms begin. But what if this year, we stayed ahead of the cold and flu season by incorporating immune system strengthening ingredients into our everyday meals? Here are seven natural immune boosters that are probably already sitting in your pantry and how to add them to your diet.
1. Almonds
Almonds are high in vitamin E, which like vitamin C, is a powerful antioxidant that helps boost immunity. They are a great source of iron and protein, necessary nutrients for a healthy immune system.
Recipe: Celery, Date, & Almond Butter Toast
2. Garlic
While famous for warding of vampires in literature, garlic also helps the immune system combat germs. When garlic is chopped or crushed, it releases a compound called allicin (which contains the sulfur that gives garlic its signature smell and taste). This compound boosts the disease-fighting response in some white blood cells when they encounter the common cold and flu viruses.
Recipe: Roast Chicken Legs with Lots of Garlic
3. Ginger
Ginger is filled with immune-boosting benefits. It decreases inflammation which helps reduce sore throats and other inflammatory symptoms. It is a natural pain reliever, fever reducer, and mild sedative. Ginger also contains chemicals that kill rhinoviruses, the root cause of the common cold.
Recipe: Turmeric-Ginger Chicken Soup
4. Green Tea
Green tea is chock full of polyphenols. These potent plant antioxidants get lost in the fermentation process of other tea types so this is why only green tea is considered a great immunity booster. It is rich in an amino acid that helps the body fight germs at the cellular level.
Recipe: 20 New Ways to Enjoy Green Tea
5. Honey
Sweet sticky honey is a powerhouse of antioxidants. It is full of phytonutrients which is Mother Nature’s way of keeping plants safe from harm. Honey has antibacterial and antifungal properties and is great for soothing sore throats. Be sure to use raw honey (processing destroys the immune boosting nutrients) and never give honey to infants under the age of one.
Recipe: Twice-Roasted Sweet Potatoes with Hot Honey
6. Pumpkin Seeds
Pumpkins seeds are small but mighty immune system boosters. They are high in antioxidants and vitamin E. Pumpkin seeds are a natural sleep aid because they contain tryptophan, an amino acid that the body converts into melatonin and serotonin.
Recipe: Delicious Pumpkin Seeds in 4 Easy Steps
7. Rosemary, Thyme, & Oregano
This trio of herbs, also called a bouquet garni in gourmet cooking, is a great for strengthening the immune system. These three antimicrobial herbs are effective in treating fungal, bacterial, and parasitic infections. They have more antioxidants than apples, oranges, and even blueberries. Thyme contains quercitin which is a natural histamine inhibitor.
Recipe: Savory Herb Roasted Whole Chicken
There is no way to avoid contact with cold and flu virus this season. But by adding these seven natural immune boosters to your diet, you can help your body fight off these nasty germs.
