It is the time of year when you start hearing the sneezing and sniffling and coughing sounds and you try to avoid everyone that is making them. I used to get a cold every year at this time even though I would wash my hands and sleep a good 8 hours a night or even dress warm but that has changed. Ever since I started eating more whole foods and less processed foods, I rarely get a cold. Here is a list of what I think are the most important foods due to their nutrient content and how they can help stave off a cold:
- Fish rich in omega-3 fatty acids including salmon, tuna, and cod…Omega 3’s are involved in the regulation of the immune system
- Organic fruits and vegetables…Rich in vitamins C, E, and A, which are all vital to a well functioning immune system
- Onions…These contain compounds that have antibiotic properties and serve as anti-inflammatory agents, helpful in reducing the severity of respiratory congestion
- Garlic…These contain allicin, which is a sulfur containing compound, shown to be effective against infections like colds and flu
- Shiitake mushrooms…These contain the phytonutrient lentinan, which has been found to power up the immune system and strengthen its ability to fight infection
- Nuts and seeds...Rich in minerals selenium and zinc, which are important for immune system support
And ones to avoid:
- Refined grain products, white sugar, and processed foods…These deplete your body of vitamins and minerals necessary for promoting immunity and reduces the responsiveness of your immune cells and lowers your immune defenses
- Excessive consumption of calories and fat…can weaken immune system strength
- Cooking oils exposed to high heat…Can produce immune system damaging substances
This is always a busy time of year for everyone so let’s do our best to stay healthy and eat to nourish~
