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9 Foods That Can Boost Your Immune System This Winter

Key Points

  • The flu virus is most infectious in dry, cold weather, making winter a common time for outbreaks. Boosting your immune system naturally can help you stay healthy during this period.
  • Mushrooms, specifically maitake, reishi, and shitake, strengthen your immunity and increase your body's production of infection-fighting cytokines.
  • Consuming yogurt with live and active cultures, onion and garlic, fish, honey, cabbage, chicken soup, ginger, and oysters can all support your immune system and help fight off harmful viruses.
  • These foods offer various benefits, from boosting healthy gut bacteria and fighting bacteria and infections, to reducing inflammation and providing essential vitamins and minerals.
  • Incorporating these immune-boosting foods into your diet can help your immune system work at maximum efficiency and keep you healthy throughout flu season.

The flu virus is most infectious in dry, cold weather which is why the winter months are such a common time for it - and why you should always get a flu shot in the fall. Keep your immune system healthy so you can make it through the holidays with cheer using these natural immunity boosters.

9 Foods That Can Boost Your Immune System This Winter

Key Points

  • The flu virus is most infectious in dry, cold weather, making winter a common time for outbreaks. Boosting your immune system naturally can help you stay healthy during this period.
  • Mushrooms, specifically maitake, reishi, and shitake, strengthen your immunity and increase your body's production of infection-fighting cytokines.
  • Consuming yogurt with live and active cultures, onion and garlic, fish, honey, cabbage, chicken soup, ginger, and oysters can all support your immune system and help fight off harmful viruses.
  • These foods offer various benefits, from boosting healthy gut bacteria and fighting bacteria and infections, to reducing inflammation and providing essential vitamins and minerals.
  • Incorporating these immune-boosting foods into your diet can help your immune system work at maximum efficiency and keep you healthy throughout flu season.

The flu virus is most infectious in dry, cold weather which is why the winter months are such a common time for it - and why you should always get a flu shot in the fall. Keep your immune system healthy so you can make it through the holidays with cheer using these natural immunity boosters.

Mushrooms

Mushrooms pack a one-two punch against harmful winter viruses. The polysaccharides help strengthen your immunity. Mushrooms also increase your production of cytokines which fight infection. The best choices are maitake, reishi, and shitake.

Yogurt

Look for yogurts with the “Live and Active Cultures” seal for immune-boosting benefits. The live cultures in yogurt will boost the level of healthy bacteria in your gut and intestinal tract. This helps fight off harmful strains in the same area to keep you healthy. Look for the specific bacteria Lactobacillus reuteri for the most benefits. Just 7 ounces a day will boost your immunity.

Onion and Garlic

Onion and garlic work best when used together. They offer antiseptic benefits as well as ample support for your immune system. Onion has lots of vitamin E. Garlic contains allicin to fight bacteria and infections. If you’re already sick, garlic can help open up your sinuses as well.

Fish

Two servings of fish each week will help ramp up your omega-3 fats. These healthy fats protect your lungs from infection and colds. Omega-3s also help reduce inflammation, which is an added bonus if you’re already fighting off a virus. Choose shellfish for a dose of selenium, which helps boost virus-fighting white blood cells.

Honey

This sweet sticky favorite packs a surprising host of benefits. It contains both antioxidant and antimicrobial qualities. The best form of honey is buckwheat. Clover honey, while the most common, also has the lower levels of antioxidants. If you’re battling a sore throat already, honey will also help to coat and soothe it.

Cabbage

This seasonal winter vegetable is a great choice for immune benefits. It contains the antioxidant glutamine which will help keep your body in fighting shape against viruses.

Chicken Soup

It turns out there’s some real science behind this folk remedy. Cysteine, an amino acid, is released from the chicken when it’s cooked. This bears a strong chemical resemblance to acetylcysteine, a medication for bronchitis. This helps block cold symptoms while the soup’s broth thins out mucus. Many soups also contain onion and garlic, noted above for their own benefits.

Ginger

You may have sipped ginger ale while fighting a flu to settle your stomach without really understanding how this powerful food works. Ginger contains sesquiterpenes which help your body battle the rhinovirus. Ginger also helps reduce couching, manage pain, and lower fevers. Try tea with fresh ginger for the most potent benefits.

Oysters

Oysters are high in zinc, which is essential for many immune system functions. More than an aphrodisiac, this food could help you get back to your regular routine faster and battle that cold or flu.

Pack your diet with these powerful foods and your immune system will work at maximum efficiency to keep you healthy all season long.

Frequently asked questions

  • Why is the flu virus most infectious in dry, cold weather?

    The flu virus thrives in dry, cold weather which is why winter months are a common time for flu outbreaks.
  • How do mushrooms help boost immunity?

    Mushrooms contain polysaccharides that strengthen your immunity and increase your production of cytokines, which fight infection. The best choices are maitake, reishi, and shitake.
  • What benefits does yogurt provide for the immune system?

    Yogurts with the “Live and Active Cultures” seal boost the level of healthy bacteria in your gut and intestinal tract, helping to fight off harmful strains. The specific bacteria Lactobacillus reuteri is particularly beneficial.
  • How do onion and garlic support the immune system?

    Onion and garlic offer antiseptic benefits and support for your immune system. Onion is rich in vitamin E, while garlic contains allicin which fights bacteria and infections.
  • What are the benefits of fish for the immune system?

    Consuming two servings of fish each week helps increase your omega-3 fats, which protect your lungs from infection and colds, and reduce inflammation.
  • How does honey contribute to a healthy immune system?

    Honey contains both antioxidant and antimicrobial qualities. It can help soothe a sore throat and the best form of honey for these benefits is buckwheat.
  • What benefits does cabbage provide for the immune system?

    Cabbage contains the antioxidant glutamine which helps keep your body in fighting shape against viruses.
  • How does ginger aid in fighting the flu?

    Ginger contains sesquiterpenes which help your body battle the rhinovirus. It also helps reduce coughing, manage pain, and lower fevers. Drinking tea with fresh ginger offers the most potent benefits.

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