We tend to think of winter as sniffles season, but the truth is you can catch a cold any time of the year, as anyone who’s ever had a summer cold can attest. And honestly, there’s no good time to be sick—especially if you’re training for a Tough Mudder.
You already know that good hygiene—we’re talking hand-washing, people—is essential to fighting off germs, but you can also up your odds of keeping colds at bay by getting plenty of rest, staying hydrated, and adding these eight immune-boosting foods to your diet.
8 IMMUNE-BOOSTING FOODS TO WARD OF COLDS
1. GARLIC
Grab a mint, because raw garlic is one of the most effective natural antibiotics. Raw garlic contains a compound called allicin, which is being researched for effectiveness against antibiotic-resistant strains of bacteria. You can chop up a clove and swallow it with a glass of water like you would take any other pill or add it to a spread like hummus or cream cheese.
2. CHIVES
Similar to garlic, chives also contain allicin, the antibacterial, antiviral, and antifungal compound that can help prevent illness and speed up healing. Aside from the allicin, chives contain high levels of immune-boosting vitamin C.
3. CITRUS
Oranges, lemons, and limes will help keep your immune system on track, thanks to the boost of vitamin C each fruit provides.
4. GINGER
Ginger has been used for thousands of years to treat various ailments from the common cold to serious infections, and it’s the perfect ingredient to add to smoothies and salads. The flavor certainly adds a kick, and aside from the ability to soothe an upset stomach naturally, ginger contains antimicrobial properties to keep you well-guarded from germs.
5. BLUBERRIES
Pterostilbenes, found in blueberries, interact with vitamin D to help strengthen the immune system. Small but fierce, blueberries support and strengthen the immune system and offer a nice dose of vitamin C with each handful, too.
6. SPICES
Add spices to your diet that are known for either destroying bacteria or strengthening the immune system. Spices like turmeric, black pepper, and cinnamon are simple, effective options.
7. KALE
Kale leaves are packed with vitamin C, protective phytonutrients, and folate, which all work together to help strengthen the immune system. Add organic kale to your smoothies and salads to keep your immune system happy.
8. RED BELL PEPPERS
Packed with vitamins A and C, red bell peppers can really help support your immune system. You might associate oranges with vitamin C content, but red peppers actually slightly trump oranges when it comes to vitamin C content per serving.
When it comes to reaping the immune-boosting benefits of natural food, keep in mind that fresh is best. Adding heat to the food can alter the nutritional composition and make it less effective in guarding against bacteria and disease. Depending on the raw food, you can blend it up a smoothie, juice it, add to your favorite salad, enjoy as a snack, or perk up your meal prep session.
You’ll also want to focus on supplementing your healthy diet with foods that contain a heaping dose of vitamin C, antioxidants, and antimicrobial compounds.
Finally, just remember: If you’re already under the weather, it’s best to connect with your doctor and make sure you receive the proper care your body needs.
