Winter is around the corner, and it’s that time of the year when many of us start brainstorming ways to stay healthy during the cold and flu season. One of the easiest and accessible strategies is to incorporate foods and drinks rich in immune-supporting nutrients into our diet. The market is loaded with products boasting immune-boosting advantages, but not all are as effective as they claim to be.
Knowing which nutrients are linked to improved immune function and the foods or beverages that contain them will make you feel empowered during your grocery shopping. Here’s a brief overview of the immune system-friendly nutrients and a handy list of some of the best immunity-boosting beverages.
Let’s start by understanding specific nutrients that can boost your immune function. While maintaining a balanced diet comprising all major food groups is the solid foundation for a healthy, functioning immune system, certain nutrients are specifically tied to immune health. Here’s a list of some of the most influential nutrients that you may find in certain beverages:
– Vitamin C: It’s often the first go-to nutrient when people feel a cold setting in. It stimulates the production of white blood cells necessary for fighting infections and acts as a potent antioxidant, safeguarding cells from free radical damage. Foods rich in vitamin C include kiwi, citrus fruits, berries, broccoli, tomatoes, and peppers.
– Vitamin D: Over 40% of Americans suffer from vitamin D insufficiency, which dampens their immune system. This nutrient aids in producing infection-fighting proteins and enhances the function of white blood cells while reducing inflammation. Sun exposure is one of the best ways to increase vitamin D levels, but you can also consume portobello mushrooms, salmon, sardines, eggs, and fortified foods.
– Vitamin E: This antioxidant is vital for the modulation of immune cell function. Vitamin E is found in nuts, seeds, avocado, spinach, asparagus, peppers, broccoli, and wheat germ.
– Phytonutrients: These plant compounds exhibit antioxidant benefits, which help reduce inflammation and ward off free radical molecules. These are found in fruits, vegetables, whole grains, legumes, nuts, and seeds, among others.
– Zinc: It plays a significant role in the production and proper functioning of immune cells and is also involved in the body’s ability to fight infections. Foods rich in Zinc include cashews, pumpkin seeds, hemp seeds, legumes, poultry, beef, and oysters.
– Selenium: Another mineral that acts as an antioxidant and supports the immune system, Selenium protects immune cells and also exhibits anti-tumor activity. Excellent sources of Selenium include Brazil nuts, sunflower seeds, eggs, fatty fish, dairy products, mushrooms, and soy products.
– Fiber: A large portion of the immune system resides in the gut, and soluble fiber helps the microbe community thrive. Foods rich in soluble fiber include oats, apples, citrus, barley, carrots, flax seeds, avocado, and legumes.
– Probiotics: These entities are crucial for maintaining a healthy balance of gut bacteria and improving immunity. Probiotic-rich foods introduce more beneficial bacteria into the microbiome, further supporting the system. Probiotic sources include yogurt, cultured cottage cheese, kefir, kimchi, sauerkraut, and kombucha.
Now that you understand the essential nutrients let’s dive into some immunity-boosting beverages:
1. Green Tea: It is abundant in antioxidants called catechins which boost immune health. Decaffeinated green tea still offers all these benefits.
2. Smoothies: A healthy mix of berries, kiwi, fortified milk or orange juice, avocado, spinach, hemp seeds, dairy products, can offer a tasty immune-boosting beverage.
3. Echinacea Tea: It’s packed with Vitamin C, selenium, zinc, and plant compounds providing immunomodulating, anti-inflammatory, antibacterial, and antiviral benefits.
4. Ginger Tea: Known to have anti-inflammatory and antioxidant properties, it aids in bolstering immune responses.
5. Yerba Mate: A South American plant brew, it includes vitamins C, zinc and a range of plant compounds.
6. Bone Broth: Its collagen and glutamine content supports gut health and, thereby, the immune system.
7. Jun: It offers immunity-boosting probiotics, green tea compounds, and honey, making it a healthy beverage.
8. Golden Latte: This trendy drink contains curcumin, an anti-inflammatory compound that boosts immunity.
Stay healthy and keep your immune system in top shape by considering these immunity-boosting nutrients and beverages. It’s not only about taking care of your immunity during winters, but it’s also about adopting healthy lifestyle choices that contribute to your overall well-being. Keep experimenting and find the perfect immunity-boosting formula that fits your taste and lifestyle the best.
