Foods That Boost Immunity:
It takes more than an apple a day to keep the doctor away.
It turns out that eating some pretty surprising nutrients will help
keep your immune system on guard.
You can ensure your body and immunity run smoothly by
rounding out your plate with plenty of colorful servings of fruits and
veggies,
8 to 10 glasses of water a day, at the very least.
The
following ingredients can add extra flu-fighting punch to your winter
meal plan:
1. Yogurt (CURD)
:
Probiotics, or the "live active cultures" found in yogurt, are healthy
bacteria that keep the gut and intestinal tract free of disease-causing
germs. Although they're available in supplement form, a study from the
University of Vienna in Austria found that a daily 7-ounce dose of
yogurt was just as effective in boosting immunity as popping pills. In
an 80-day Swedish study of 181 factory employees, those who drank a
daily supplement of Lactobacillus reuteri—a specific probiotic that
appears to stimulate white blood cells—took 33% fewer sick days than
those given a placebo. Any yogurt with a Live and Active Cultures seal
contains some beneficial bugs, but Stonyfield Farm is the only US brand
that contains this specific strain.
Your optimal dose: Two 6-ounce servings a day.
2. Oats and Barley
:
These grains contain beta-glucan, a type of fiber with
antimicrobial and antioxidant capabilities more potent than echinacea,
reports a Norwegian study. When animals eat this compound, they're less
likely to contract influenza, herpes, even anthrax; in humans, it boosts
immunity, speeds wound healing, and may help antibiotics work better. Your optimal dose: At least one in your three daily servings of whole grains.
Your optimal dose: At least one in your three daily servings of whole grains.
3. Garlic
:
This potent onion relative contains the active ingredient
allicin, which fights infection and bacteria. British researchers gave
146 people either a placebo or a garlic extract for 12 weeks; the garlic
takers were two-thirds less likely to catch a cold. Other studies
suggest that garlic lovers who chow more than six cloves a week have a
30% lower rate of colorectal cancer and a 50% lower rate of stomach
cancer.
Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.