While it’s possible to catch a cold at any time of year, rates of cold and flu leap upwards during the winter months while our immune system is more vulnerable, and can spread quickly.
And while this pandemic is going on, it's even more important than ever to have not only a good immune system but a great one!
Here are snacks that you can eat at any time of the day that helps reinforce and strengthen your immune system.
1. Salsa and red pepper sticks
Now, with this tip we have done a disclaimer: Don't just go for your regular grocery store salsa that could be high in sugar and salt.
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Also, do not pair the salsa with chips that are high in carbs and salt either.
Tomatoes are rich in the antioxidant lycopene, a type of plant pigment which has been shown to enhance immune function by protecting virus-fighting cells from damage.
In a study led by researchers from the Federal Research Centre for Nutrition in Germany, male subjects supplementing their diet with a daily glass of tomato juice a day showed positive modulations in markers of immune system function.
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Cooked tomatoes contain more lycopene than raw, so go for a salsa which is based on cooked rather than fresh tomatoes, or make your own by cooking tomatoes, chili and garlic, and a small drizzle of olive oil – the fat boosts absorption of lycopene.
2. Broccoli (hold the cheese and dip)
These little trees are more than just a go-to vegetable for dinner.
Eaten raw or cooked, broccoli is one of the most nutrient-packed veggies you can get. Along with high levels of potassium, folate, and a bunch of antioxidants, broccoli is a great source of immune-boosting vitamin C.
But be sure not to add cheese or other mucus-inducing foods like ranch dressing, etc.
Eat raw, with maybe a little pinch of salt and you should be good to go!
3. Kiwi fruit
Kiwi fruits are one of the richest sources of vitamin C, containing around 70-100 mg per fruit, over 100 percent of the recommended daily intake. That's right, these little babies that are furry on the outside, but sweet and juicy on the inside are packed with way more vitamin C than oranges.
Studies show that adding kiwi fruit to the diet is an effective way to boost plasma levels of vitamin C to optimal levels.
In one 2012 study of older adults experiencing symptoms of respiratory infections, those randomized were told to eat four kiwi fruit per day. They experienced fewer symptoms of head congestion and sore throat than those randomized to eat two bananas a day. The kiwi fruit group also had higher levels of plasma vitamin C and better antioxidant status.
4. Almonds
An ounce of almonds will check off 37 percent of your daily vitamin E goals. Vitamin E is fat-soluble, so it needs fat in order to be absorbed. Almonds are full of good fats, roughly around 14 grams per ounce, and those fats help give your body infection-fighting benefits. So when you're feeling hungry, try a handful as a snack, a crunchy salad topping.
5. Watermelon
It may be harder to find or more expensive in the fall and winter months, but watermelon is definitely something you'd want to keep on hand. It’s full of vitamin C, lycopene (more than tomatoes in #1!), carotenoids (like beta carotene that converts to vitamin A), and cucurbitacin E, an anti-inflammatory plant compound. It’s also super hydrating, so it keeps your body full of fluids, something that's a problem with a cold, the flu, or any viral infection.
