There are ways to get ready for a possible illness this winter, even though these can’t always be completely avoided. First and foremost, it’s critical to focus on maintaining a strong immune system in order to prepare our bodies.
The CDC advises taking vitamins, exercising, eating a balanced diet, cutting back on alcohol, and getting a good night’s sleep every night to strengthen your immune system. These actions can boost our immunity, but there is always a danger that we will still get the flu or a cold. When that occurs, it’s critical to fill your refrigerator and pantry with foods that support a healthy immune system.
We questioned dietitians about the foods they like to keep on hand for when they are sick to learn more about which meals would be beneficial to build a robust immune system capable of withstanding the cold and flu season.
Check Out The Five Foods To Have On Hand In Case You Become Ill
1. Colorful fruit and vegetables
When you get sick, having some colorful produce on hand can hasten your recovery.
According to Amy Goodson, MS, RD, CSSD, LD, a member of our Expert Medical Board and author of The Sports Nutrition Playbook, “Antioxidants like flavonoids, anthocyanins, and carotenoids help fight the free radicals (aka the bad guys) that can potentially harm your cells and compromise your immune systems. And thankfully, all of your colorful produce contains these nutrients.
What produce should you have stocked up on specifically to ensure that you can incorporate these antioxidants into your diet as soon as possible if you contract the cold or flu bug?
Carotenoids are also present in orange, yellow, and red fruits and vegetables like summer squash, pumpkin, mango, and apricots.
2. Vitamin C
According to Goodson, vitamin C is yet another potent antioxidant that can support the maintenance of a healthy immune system.
In fact, this vitamin can aid in the growth and production of the white blood cells your body needs to fight off infection. In addition, vitamin C, like the other antioxidants previously discussed, can aid in the battle against free radicals. Of course, if you find yourself in a bind, you may always keep a vitamin C supplement on standby. However, a variety of meals also contain enough vitamin C to meet your needs for the day.
While you might only think of oranges and orange juice, Goodson says that you can also receive vitamin C from red bell peppers, spinach, green beans, tomatoes, and tomato juice, as well as other citrus fruits like strawberries and other berries.
3. Lean beef
If you consume meat, it may be advantageous to keep some lean beef on hand in case you feel undernourished after being ill.
According to Goodson, beef is regarded as a good source of zinc, giving over half of your daily requirements. Zinc is a mineral that aids in maintaining a healthy immune system.
According to Goodson, you can also get a zinc boost from legumes, nuts, seeds, dairy products, and even dark chocolate if you’re a vegetarian or just prefer plant-based proteins to red meat.
4. Greek yogurt
Having some Greek yogurt in your refrigerator can help you provide your body with essential nutrients when you’re in a bind, says Wall Street Journal bestseller author of The Family Immunity Cookbook and award-winning nutritionist Toby Amidor, MS, RD, CDN, FAND.
Greek yogurt is a natural source of immune-supporting elements like protein, vitamin B12, selenium, and zinc, according to Amidor. Additionally, Greek yogurt contains living, active cultures that function as “good” bacteria in the gut and support the protection of the digestive system.
Try one of Amidor’s recipes, such as the Mama’s Berry Smoothie, this Yogurt with Berry Compote, or this Hot Cocoa Made With Immunity-Boosting Whipped Cream if you don’t particularly prefer Greek yogurt plain.
5. Green tea
Green tea, while not exactly a food, can benefit your overall health, particularly during the flu season.
Because green tea contains polyphenols, potent antioxidants that have been found to help fight disease, I always keep green tea bags in my cupboard, said Amidor. When a foreign invader is present, polyphenols “tend to activate signaling of different immune pathways to enable the body respond in whatever way is necessary to help combat it.”
You may always try this Green Tea Smoothie Bowl to include the potent antioxidants in a novel method if you don’t like hot green tea.
The products listed above are excellent to keep on hand in addition to green tea for those times when you fall ill without warning. While maintaining your immune system is necessary at all times, feeding your body these vital nutrients will hasten your recovery.
Some FAQs
What fruits are good for when you’re sick?
Kiwi berries. Apples are an abundant source of vitamins C and E, which aid in the fight against infections that want to harm us. The adage “one apple a day” might be accurate. … Bananas, citrus fruits, blueberries, pineapple, watermelon, strawberries, and bananas
