Cold and flu season came with vengeance this year. The middle of winter brings us to the peak of winter illness. Many of us take precautionary measures such receiving influenza, COVID, and pneumonia vaccines, practicing good hand hygiene, and masking when in public. Despite these efforts, exposure to cold and flu viruses and illness can occur. The good news is we can build our body’s defense system by consuming immune boosting foods.
In a season of shortened daylight and long cold winter nights, many of us are tempted by unhealthy sweets and convenient comfort foods. However, the adage “an ounce of prevention is worth a pound of cure” holds credence. Fueling our bodies with healthy foods can boost our immunity to ward off nasty bugs, and if we do become ill, help us heal faster.
A few powerhouse foods that can have a huge impact in staying healthy this winter by providing a gamut of essential vitamins and minerals that serve as both immune and anti-inflammatory boosters:
- Berries – Strawberries, raspberries, blueberries, and black berries. Berries can be eaten along, used in smoothies, and added to yogurt and cottage cheese. Frozen berries are less expensive than fresh berries during the winter.
- Spinach, kale, chard and other leafy greens – Consume fresh or steamed. Incorporate into recipes and smoothies.
- Citrus Fruit – Oranges, tangerines, lemons, limes and grapefruit. Consuming whole fruit rather than store bought juice provides the best benefits.
- A Rainbow of Vegetables – A variety of colored vegetables provides an array of essential phytonutrients.
- Nuts and Seeds – Cashews, pistachios, almonds, walnuts and pine nuts, and sunflower, pumpkins, flax and chia seeds. Nuts and seeds make great snacks and go well in yogurt and oatmeal.
- Fish – Salmon, tuna and mackerel are high in Omega 3 fatty acids.
- Poultry – A good source of protein. We all have turned to the comfort of chicken soup when we’re sick. Poultry is an immune booster.
- Yogurt – Look for unsweetened yogurt that contains live and active cultures. Adding berries is a healthy way to add flavor, fiber, and nutrients.
- Olive Oil – Olive oil is heart healthy and good for our brains. Whenever possible, olive oil is the superior choice to butter, margarine or other oils.
- Herbs and Spices – Garlic, ginger, turmeric, oregano, and basil are easy additions that can provide flavor and health benefits.
Despite our best efforts, sometimes the seasonal bug prevails. When ill, the most important thing to do is stay hydrated. Good options include tea, electrolyte replacements such as Gatorade or Pedialyte, no-sugar added fruit juice, soups, and broth. In addition, allow yourself plenty of rest. It’s a good time to curl up and read a book—and if you’re like me—dream of warmer weather and gardening season.
Janis Walker is the Nutrition Service Director at SeniorsPlus.
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