Smartly change your food habits and include the right food in diet that will strengthen your immune system and help you stay away from cold and flu.
Sweet and sour strawberries
Strawberries are loaded with vitamin C has been shown to reduce the severity and duration of symptoms associated with colds and flu. Vitamin C is also involved in making the collagen necessary for maintaining healthy skin, which is a frontline defender against viruses.
Frozen strawberries retain most of their vitamin C, so you can enjoy them all year.You can eat strawberries just like that or you can add it to spinach and can make a tasty salad with sliced almonds, in fruit salsas, or in fresh fruit smoothies.
Start your day with healthy oats
Start your day with a bowl of healthy oatmeal. It keeps you fit and strengthens immunity. Whole grain oats contain beta-glucan, a compound which activates immune cells that fight infectious microorganisms. Oats are also a source of immunity-building zinc.
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For the most benefit, choose steel-cut or old-fashioned rolled oats rather than sugary instant varieties.Soak oats overnight in boiling water; add the oats, and remove pan from the heat. In the morning, they'll cook in about 10 minutes.
Spoonful of almond butter
Almond butter is rich in vitamin E. This is fat- soluble antioxidant and is necessary for normal functioning of white blood cells particularly the ones which respond to cells that have been infected by the viruses.
You can easily find almond butter in supermarkets, almond butter is also a good source of heart-healthy monounsaturated fat. Make an almond butter sandwich with apple slices and honey or add a spoonful into a smoothie.
Beans strengthens immune system
Beans increase the production of anti-inflammatory proteins that strengthens the immune system. It also has an abundance of immunity-boosting anti-oxidants and folate, a B vitamin required for the production of new immune cells. Among all the beans lima beans and kidney beans are the ones that contain high
soluble fibers.
You can take cooked beans with chopped tomato and limejuice added for taste for an instant lunch or you also take it in soups and salads.
Pumpkin seeds fight cold and flu
Pumpkin seeds are full of mineral zinc which can help you fight cold and flu. Zinc helps in production of various immune cells that are involved the body’s response to viruses.
Store pumpkin seeds, in the freezer to keep them fresh.
You can sprinkle pumpkin seeds over soups, salads, and roasted root vegetables.
Creamy healthy milk
Milk is fortified with vitamin D; and is one of the few reliable dietary sources of the sunshine vitamin. T cells, the immune system's virus-killing cells, rely on vitamin D in order to become active when viral threats abound.
A protein in dairy products can drive immune cells into action. Add milk into oatmeal or add to smoothies, or drink warm with a dash of cinnamon
tastes great and is healthy.
