Good Lifestyle

We all know the cold and the season of the flu is not a joke, but we bet you do not want to get sick all year long, right? It is of utmost importance that your immune system is strong enough to play the defense at any time, and a way to do it is to eat certain foods that can help naturally improve your immune system.

Eating foods that stimulate your immune system could help you keep healthy duringCold and flu season (and all care, for this case). These foods includefruits andvegetables which are rich in vitamin C and zinc, whatstudies may showPrevent viruses like common cold When consumed together and foods that are comprehensive other immune substances, such as collagen, probiotics and vitamin A.

We called the experts to provide us with a list of foods designed to help your body remain immune against the disease and helpNaturally stimulate your immune system. Here are 22 foods that nutritionists eat themselves can help you improve your immune system all year round. Read on and for more weight on how to lose weight, you will not want to missThe best ways to lose belly fat for good, say that doctors.

"I hate to boast, but I think we have a cold in the last 12 or 13 years! Part of this probably has a chance, but I think a lot of it has to do with the fact that I eat clean food and healthy person who supports my immune system all year long. Red peppers are one of my favorite foods to incorporate into my diet for immunodity-stimulation benefits. Gram gram, they have about twice the amount of vitamin C like most fruits and vegetables, including the most famous immune boosters, oranges. Vitamin C is really important for immunity because it can help reduce the length and severity of colds. This also helps your body to make collagen, which keeps your skin healthy and your skin is your first line of defense. Against germs. I like red peppers because they are sweet and delicious, and there are so many ways? that you can eat them. Add them to an omelette in the morning, eat them raw like a snack with a handful of almonds or a hood of hummus, or cut and roast them with a little olive oil, sea salt oil and pepper. "- Keri Glassman, MS, RD, CDN, founder ofNutritional life

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"Whole foods is my one-stop shop to pick up all my grocery stores, but also my health supplements. For the cold season and the flu, I always stay stored onBlack Herbs Black Curtain Syrup, which provides 14.5 grams of biological elasties into a single teaspoon. The syrup also contains biological Acerola fruit extract - a rich source of vitamin C to help our immune system during this period. My two children have already been sick this fall, but I regularly took Sirop Gaia Elderberry and avoided getting sick! Bonus is that it tastes delicious, too! "

- Brooke Alpert, MS, RD, CDN, founder ofB nutritional

"Sweet potatoes Contain more than three times the daily value (DV) for vitamin A, a good source of vitamin B6, as well as magnesium and vitamin C-an antioxidant. "

- Michelle Dudash, RDN, author ofEat Own for busy families

"A portion (a handle or cup) of blueberries supplies 16% of the amount of vitamin C daily vitamin C. Not only vitamin C is a key nutrient that helps the immune system work properly, it is Also an antioxidant that helps protect damage cells, and it is necessary that the collagen body body, a protein needed to help wounds to heal. I often throw blueberries in a smoothie or do that.Blueberry Chia Jam eat on toast throughout the week. "

- Natalie Rizzo, MS, Rd, author ofThe Nutrition Guide No-Breaker for each runner

"Yogurt and kefir are in great ways to strengthen the immune system by providing the body of useful probiotics, a set of living bacteria and beneficial yeasts to improve digestive health. The immune system is the main link between our intestinal bacteria and His influence. Our health, then having a healthy digestive system is crucial. There are many different strains of probiotics, but the most common is Lactobacillus, which is in yogurt and kefir. "

- Gabriele Geerts, RD toGreen chef

"Grapefruit is an excellent food to choose to stimulate your immune system. It is rich in vitamin C (half-grapefruit has 68% of your recommended food intake) that has antioxidant properties and can increase your cells to fight against bacteria. And viruses. Vitamin C also said to stimulate the immune cells and help you bounce back from a cold faster. If you do not want cold grapefruit, try cooking it by cutting it in two, and Then] cook at 350 degrees for 15-20 minutes for 15-20 minutes. And win it to enjoy the vanilla of the yogurt. "

- Jesi Holden, MS, RDN, CSOWM

"Roasted chickpeas have been my snack snack this winter! Not only are they a big substitute for chips when you get a crunchy agreement, but they contain [also] the mineral zinc, which helps to strengthen our immune system of Fight against bacteria and viruses. "

-Erin MarkefkaNDTR

"During the cold winter months, I try to drink a cup of hot water with a few drops of oregano oil. Oregano is a natural antioxidant, anti-fungal and antibiotic, which is exactly what your body must keep you in good health. By consuming oregano on the form of concentrated oil, you reap the largest number of benefits. If you do not like the taste of drops, supplements can also be purchased as capsules. "

-Marissa Meshulam, Ms, rd

"Studies show that Shiitake mushrooms reduceinflammation and stimulate the immune system. In Chinese medicine, Shiitake mushrooms have been used for many years in the form of an immune recall, being a rich source of copper, selenium, zinc and vitamins B and D - all essential for a healthy immune system. Shiitake fungi take their legitimate place as an important food that stimulates immunity. "

- Julie Mancuso, BA, RHN, founder ofJM NUTRITION

"Sunflower seeds contain 35% of the daily value of vitamin E, which operates as antioxidant that neutralizes free radicals and can improve immune function. Seeds also contain proteins and magnesium."

- Dudash

"Asparagus is an excellent source ofprebiotic fiber, which is the fiber of indigestible plants that nourishes probiotics in your intestine. Eating prebiotic fibers helps keep your intestine and a healthy immune system since 70% of your immune system lives in the gut. "

- Rizzo

"Not only hottea Feel soothe on a throat, but there can also be real health benefits! Because of the way it is transformed, green tea, in particular, is very high in specific antioxidant compounds called EGCG with respect to black tea. In addition, green tea contains amino acidic theanine, especially known for positive effects on brain function, which is also designed to improve immune function. "

- Meshulam

"One of the foods I eat to stimulate my immune system isPop corn. Most people do not realize that popcorn is rich in polyphenols. Polyphenols have similar properties to antioxidants that help prevent cardiovascular disease and certain cancers. Studies show that polyphenols can reduce some of the oxidative damage caused by intense exercise. Popcorn contains 300 milligrams of polyphenols per serving, which is more than in most fruits and vegetables! The popcorn is the only food in the American diet which is a completely unprocessed completely completely complete grain, which means that it is high in fiber - an added advantage. "

- Cindy Dailal, PhD, Rd

"The garlic contains the allinase enzyme, which converts allinicine allinin, a beneficial sulfur compound that is supposed to stimulate the immune function and get rid of cold and common flu. The allicin is activated in chopper or crushing and overwhelming By letting represent 10 minutes. Biodavailable during raw consumption. I suggest swallowing the chopped garlic and follow a lemon pressure and a glass of water. "

- Geerts

"A chemical called sulforaphane is in the broccoli. This chemical triggers certain immune cells with antioxidant genes and enzymes to combat free radicals and prevent diseases."

- Dr. John Gilmer, Ph.D. and Vice President of Research and DevelopmentActive ironing iron

"The pumpkin seeds are rich in zinc, which is a well-established mineral to enhance immunity, helping the immune system fight against bacteria and viruses. It also decreases oxidative stress and generation of inflammatory cytokines. even searches that find functional food made from pumpkin seeds has been shown from pumpkin seeds reducing social anxiety and insomnia - due to zinc and tryptophane-boosting-stimulation serotonin. So we also get these added benefits. This serotonin boost also helps us feel happier and quieter during the winter months, when the winter blues are common. "

- Trudy Scott, Certified Food and Nutritionist Expert, Author ofThe antianetic supply solution: how the food you eat can help you calm your anxious mind, improve your mood and endening the desires

"Curcuma contains aanti-inflammatory Called curcumin, which stimulates the activation of the main combat cells of the immune system. These are called T cells. "

- Gilmer

"Another important aspect of immune health is zinc, because it helps fight against infection. Zinc is not in many foods, but only 2 tablespoons hemp seeds contain about 20% of your Daily needs. Go ahead and add it to your smoothie. or Gruau. "

- Rizzo

"Filfs like salmon, trout, anchovies and sardines are rich in essential omega-3, which constitute a precursor of many compounds that play a defensive role in the immune response."

- Dudash

"The clemnelines are easy to take with you wherever you go. They are packed with vitamin C, which helps prevent colds and fight infections."

- Karen Z Berg, MS, RD, CDN

"Eggs Are one of the few cooking staples that provide a reliable and practical source of immunity-stimulating lutein. It is a carotenoid that works by improving the inherent immune response of the body. As aantioxidant, lutein also fights the oxidative stress that works high when we are sick, because the body has higher protein requirements when we are sick. I also appreciate that eggs are an affordable source of protein. They are fast and practical for cooking and it's hard to think of a salty dish that is not done better with an egg on the top. "

- Maggie Moon, MS, RD, author ofThe Spirit Planand owner ofMind Diee meal

"This spice is easily recognized by its distinctive liquor smell. Anise is a triple threat with antibacterial, antifungal and antiviral properties. It also contains immune-booster antioxidants."

- Gilmer