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This winter could be very painful if weather forecasts come up, which could trigger a terrible cold and flu season. According to Keck Medicine of the University of Southern California, it's not just the temperatures that plunge us that make us vulnerable to the disease, but also a host of factors, including being inside, in a dry air, promote the proliferation of germs and promote the spread of the virus.
Getting the flu shot is essential to protecting your health and that of others, but you also need to focus on strengthening your immune system. You can achieve this by consuming healthy foods touting the stimulants of immunity. "Although there is not a miracle food capable of miraculously healing a cold or fighting cancer, there are foods you can eat every day to stay healthy and ready to fight." any infections that may occur, "says Catherine Brennan. DR. Here's what dietitians recommend:
Beans
"Generally associated with their high fiber content, this is also what makes [beans] good prebiotic foods. Prebiotics feed the good bacteria in the intestine, and the intestine is actually the center of immune function in the body, "says Dr. Keith Ayoob, RD, nutritionist and assistant clinical professor at Albert Einstein School of Medicine. "Good for the intestines, good for immune function. All beans are good, so have those you love, including canned ones. Aim for half a cup three times a week. It has also been shown to reduce bad cholesterol by 5 to 8%.
berries
"Berries are full of antioxidants, which is essential for the health of our immune system because they help the body cope with inflammations or invaders, such as bacteria and viruses," says Ashley Reaver, RD . "They are also rich in soluble fiber and less sugar than other fruits, which can help contain inflammation."
Bison
"Buffalo meat is high in zinc, which is important for increasing the number of white blood cells in the fight against infections," says Kerry Clifford, RD and spokesperson for the Fresh Thyme Farmers Market, adding that the bison is " stuffed with protein, iron and vitamin B12. "
Oysters and shells
Speaking of zinc, oysters contain more minerals than any other food, providing 493% of daily needs, says Samantha Cassetty, RD, nutrition columnist at NBC News BETTER. Cassetty adds that since most of us do not eat oysters every day (if ever), you can also get zinc from other seafood, such as shrimp or crab .
Dark chocolate and cocoa powder
"Dark chocolate is rich in antioxidants, especially flavonoids," says Reaver. "Like other antioxidants, flavonoids help reduce the effects of inflammation, which can harm the immune system." Cocoa is rich in theobromine, says Dr. Ayoo, who can help soothe persistent coughs. "Cocoa powder is my recommended source. I recommend making your own hot chocolate with real cocoa powder (sweeten with a little stevia or a favorite sweetener, but do not be afraid of sugar). "
Citrus fruits
"It has long been thought that citrus stimulates the immune system because it contains vitamin C, a powerful antioxidant," says Brennan. "Although there is no evidence that vitamin C helps prevent colds, it can actually help shorten the duration of a cold."
Cruciferous vegetables
"Cruciferous vegetables such as kale, cabbage, Brussels sprouts and cauliflower contain potent phytochemicals in addition to fiber, vitamins and minerals," explains Brennan. "Studies have shown that eating these vegetables can boost the immune system and reduce oxidative stress."
Garlic
"Garlic is an anti-inflammatory and anti-bacterial," says Dr. Divya L. Selvakumar, RD, nutrition specialist and professor of nutrition. "It can help reduce hardening of the arteries (atherosclerosis) and lower blood pressure, strengthen immunity and reduce heart disease and other bacterial inflammation."
Whole grain bread
Cassetty mentions a recent study comparing the impact of a whole-grain diet on a refined-grain diet, found that whole grains improved immune function measures. Diets were not designed to lose weight and were sorted to provide the same amount of fruits and vegetables. The only difference was the type of grain (which also has an impact on fiber levels). "What's good is the experience, which consists of very simple exchanges, such as whole grain bread crumbs instead of regular bread crumbs in a turkey meatloaf, which shows that even small changes make the difference, "says Cassetty.
Green tea
"Green tea contains polyphenols, including catechins, which can stimulate the production and activity of specific cells associated with the fight against viruses," says Brennan. "In fact, studies have linked green tea consumption to many health benefits. Look for brands with no added sugar or artificial flavors. "
Greek yogurt
Studies suggest that people who eat a diet low in vitamin D are more susceptible to colds and flu.
"Greek yogurt contains high levels of probiotics that can help reduce the severity of colds and keep the gut microbiome healthy and ready to fight the infection," says Rebecca Shenkman, RD, nutrition expert and director. MacDonald Center for Prevention and Education of Obesity College of Nursing Dr. Louise Fitzpatrick of the University of Villanova. "In addition, yogurt and vitamin D varieties are an even better choice, as studies suggest that people who consume a diet low in vitamin D are more susceptible to colds and flu. Check the labels to make sure you choose low-sugar yogurt products that are rich in probiotics and contain vitamin D. "
Mushrooms
"Mushrooms contain the potent beta-glucan compound that helps the body's natural killer cells," says Jackie Arnett Elnahar, Dietitian and Executive Director of TelaDietitian. "In a 2011 study, participants who ate 4 ounces of shiitake mushrooms cooked for four weeks had better gamma delta T cells and reduced inflammatory protein. Our immune system benefits from the evolution of the fungus, which has developed a more advanced immune system than ours. In fact, powerful antibiotics such as penicillin and tetracycline come from mushroom extracts.
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