Great Natural Foods For Cold Season

Dr. Juli Mazi ND

November 11, 2022

Natural Foods

You can boost your immune system by eating some excellent natural foods. Some great examples are cruciferous vegetables, zinc, and plenty of vitamin C. They are also suitable for strengthening bones and strengthening your heart. Here are other great food choices to help you feel better this cold season.

Boosting your immune system with natural foods

Whether you’re in the middle of winter or just trying to get through the cold and flu season, some foods can help boost your immune system. Broccoli, for example, contains a compound called sulforaphane, which helps switch on enzymes in immune cells to fight free radicals. It also contains vitamin C, vitamin D, and antioxidants.

Another essential food that can boost your immune system is citrus fruits. These contain high levels of vitamin C, which is thought to fight infection. You can consume these fruits either as a whole or in juiced form.

Getting enough vitamin C

To keep your immune system functioning correctly, you need to get enough vitamin C. Vitamin C is an antioxidant that helps fight free radicals. Free radicals are caused by a poor diet and long-term exposure to pollutants and toxins. The antioxidant properties of vitamin C are particularly beneficial for the body because it helps fight cancer development. People who do not get enough vitamin C often have weakened immune systems, which makes them vulnerable to illness.

The best way to ensure that you get plenty of vitamin C in your diet is to consume foods rich in this vitamin. Citrus fruits and peppers are excellent sources of this vitamin. Citrus fruits contain a high amount of vitamin C, and bell peppers have even more than an orange.

Getting plenty of zinc

Eating foods rich in zinc can help protect against colds and flu. In particular, beef is an excellent source of zinc. It contains about seven milligrams per three-ounce serving, 100 percent of the daily value for women and slightly less for men. If you’re a vegetarian, you should eat more legumes and whole grains to get the same amount of zinc.

Another great source of zinc is dairy. A single cup of low-fat milk and one ounce of yogurt contain about 1.2 milligrams of zinc. These are both low-calorie foods and a great source of protein, calcium, and vitamin D. You can also top your yogurt with granola and fresh fruit. If you don’t eat dairy products, you can still get enough zinc in your diet by consuming eggs.

Eating cruciferous veggies

Eating cruciferous vegetables is a healthy choice that can significantly impact your health. They’re linked to lower risks of heart disease and stroke, and they’re also being studied for their role in cancer prevention. There are over 40 varieties of cruciferous vegetables available, including broccoli, cabbage, cauliflower, turnips, arugula, mustard greens, and more.

Cruciferous vegetables also help build your immune system. This system is made up of a series of organs, tissues, and cells that protect your body against invaders and protect you from illness. These organs include the skin and gut, which contain special immune cells that work as your first line of defense. These cells are called intraepithelial lymphocytes, and they produce substances that help fight harmful microbes.

Getting enough fluids

During the cold season, eating healthy foods is essential. Try to consume at least five to seven servings of vegetables and fruits daily. These will provide your body with the vitamins, minerals, and antioxidants that fight off colds. One serving equals about a half-cup of cooked or raw fruit or vegetable. Also, try to drink plenty of water throughout the day.

Drinking water throughout the day is vital to preventing dehydration, which can cause health problems such as weight gain and increased risk of kidney stones. When dehydrated, people experience symptoms like headaches, tiredness, and lightheadedness. The urine of a well-hydrated person should be pale yellow. However, if you are dehydrated, the color will turn darker.