5 foods to keep on hand in case you get sick

Flu season is coming, but that’s not the worst thing you have to fear. Experts also warn people against Three-dimensional This year, which is the result of an increase in respiratory syncytial virus (RSV) cases, influenza cases and the ongoing COVID-19 pandemic. While it cannot be 100% avoidable, there are ways to prepare for a potential infection this winter. First of all, it is important to prepare our body by focusing on a A healthy immune system.

To prepare your immune system Center for Disease Control She recommends things like maintaining a balanced diet, exercising, taking vitamins, reducing alcohol consumption, and getting a good night’s sleep every night. These steps can help us have healthy immunity, but there’s always a chance you could still catch a cold or the flu. When this happens, it is important to have an inventory and refrigerator handy Immunity boosting foods.

To learn more about what foods may be helpful in supporting a healthy immune system strong enough to weather cold and flu season, we asked dietitians what food they like to eat when they get sick.

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Having some colorful products on hand when you’re sick can help you recover more quickly.

“Antioxidants like flavonoids, anthocyanins, and carotenoids help fight free radicals (also known as bad guys) that can cause damage to your cells and harm your immune system.” Amy Judson, MS, RD, CSSD, LDAnd the Who is our member? Expert medical board and author Sports nutrition book. “And fortunately, these nutrients are found in all of your colorful produce.”

So, if you catch a cold or the flu, what exactly should you stock up on as far as products to get them Antioxidants into your diet as quickly as possible?

“Flavonoids are found in foods like berries, kale, cabbage, and even dark chocolate, anthocyanins are found in raspberries, grapes, pomegranates, and Medjool dates, and carotenoids are found in orange, yellow, and red produce like summer squash, pumpkin, mangoes, and apricots,” says Goodson.

An orange with a glass of orange juice
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“Vitamin C is another powerful antioxidant that can help keep your immune system strong against illness and disease,” says Goodson.

In fact, this vitamin can help white blood cells grow and produce, which is the kind your body needs to help fight infection. In addition to, Vitamin C They can help fight free radicals, similar to the other antioxidants mentioned above. You can keep an attachment Vitamin C supplement Handy when you’re in trouble, of course. However, you can also get your daily vitamin C from different foods as well.

“While you may only think of oranges and orange juice, you can also get vitamin C from tomatoes, tomato juice, red bell peppers, other citrus fruits like strawberries, and green vegetables like spinach and green beans,” Goodson explains.

Related: 6 Supplements That Really Boost Immunity

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If you are a meat eater, you may benefit from keeping some beef Handy when you need a nutrient boost after your illness.

“Zinc is a mineral that helps maintain a strong immune system, and beef is an excellent source of zinc, providing nearly half of what you need in a day,” says Goodson.

If you are a vegetarian or prefer plant-based proteins red meatAccording to Goodson, you can also get a zinc boost from legumes, nuts, seeds, dairy, and even dark chocolate.

Greek yogurt
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according to Toby Amidor, MS, RD, CDN, FANDan award-winning nutritionist and Wall Street Journal Bestselling author The Family Immunity CookbookHaving some Greek yogurt in the fridge can help provide essential nutrients to your body.

“I stock up on big tubs of Greek yogurt because it’s a natural source of immune-boosting nutrients like protein, vitamin B12, selenium, and zinc,” says Amedor. “Greek yogurt also provides live, active cultures that act as ‘good’ bacteria in the gut and help protect the digestive system.”

If you don’t like plain Greek yogurt, try one of Amedor’s recipes like Mama’s Berry Juicethis is Yogurt with berry compoteor this Hot cocoa made with whipped cream to boost immunity.

Related: It is the best fruit to eat for a stronger immune system, says nutritionist

A cup of green tea
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While not technically a food, sipping is some Green tea It can help with your overall health, especially during flu season.

“I always have green tea bags in my pantry because green tea contains polyphenols, which are powerful antioxidants that have been shown to help fight disease,” says Amedor. “Polyphenols tend to activate different signaling pathways in the immune system when a foreign invader is present to help the body respond in whatever way necessary to help fight it off.”

If you are not a fan of hot green tea, you can always try this Green tea juice bowl To combine powerful antioxidants in a unique way.

Along with green tea, the above items are great to have on hand for those times when you suddenly get sick. It is important to take care of your immune system at all times, but giving your body these essential nutrients will help speed up the healing process.

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