Tired of sneezing all day? Well bad news, cold and flu season is right around the corner. While this time of year is a drag for all of us, there are some upsides.
How about all the delicious seasonal food of winter you get to eat? Foods that boost your health and prevent sickness.
Winter is really quickly approaching and if you’re like me here in the north it’s getting a lot colder outside and there’s no better time than now to boost our immune system and strengthen our bodies to prevent or to ward off the dreaded cold and flu. But today you’re in luck because I’m going to be sharing with you the Top 15 super foods for winter that has not only kept myself and family flu and cold free throughout the year, I’m certain that by incorporating these superfoods will help improve your health. Grab your blanket and some warm tea and get reading!
Garlic
Garlic is the Queen of all the superfoods for winter that can do wonders for our health and well-being. Garlic is one of the most powerful medicinal plants on the planet, with a long track record of treating numerous ailments. Garlic has been used as a natural antibiotic, antiviral and antifungal for centuries and have been shown to destroy bacteria, viruses and fungi and will destroy the germs causing flu, colds and other infections.
Garlic contains Calcium, Folate, Iron, Magnesium, Zinc, Selenium and is the best sources of Vitamin C. These nutrients are all essential for your body to function properly, as well as being crucial to maintaining a healthy immune system.
Garlic is a rich source of antioxidants, which help fight free radicals and reduce inflammation. Due to its inflammatory properties, garlic can relieve headaches resulting from colds or allergies by reducing swelling and irritation in your sinuses. Garlic is a natural expectorant and decongestant. This plant has the ability to ease congestion and make breathing easier.
Ginger
If you are battling with frequent flu or colds, chances are that your immune system is considered weak. Your diet plays a huge role in determining the strength of your immune system. Adding ginger to your diet on a daily basis will help in keeping your body’s defense system strong. Ginger has antioxidant and anti-inflammatory properties that has the ability to ease the ache and pains that results from the flu. Ginger helps cleanse the lymphatic system, flush out toxins and kill bacteria. Ginger has the ability to clears sinuses and promote nasal drainage. Brewing a nice hot cup of ginger tea daily during the winter will not only warm the body but has proven to provide tremendous health benefits that can prevent and improve cold/flu symptoms during the colder seasons.
Turmeric
Similar to garlic, turmeric is probably one of the most potent anti-inflammatory herbs.The active ingredient in turmeric is Curcumin which helps to reduce inflammation in the body and has antioxidant properties to boost immune system. Curcumin is poorly absorbed in the blood stream and should be consumed with white / black pepper to increase absorption.
Manuka Honey
Manuka honey is another powerful superfood for winter. Honey not only taste good but it has various levels of antibacterial properties. The healing powers of honey have long been proclaimed for generations, it’s been used as a home remedy for the common cold. Studies have shown that honey is better than over-the-counter medicines for treating coughs and colds. Honey was proven more effective than conventional medicine for coughs, sore throats and stuffy noses, reducing the frequency and severity of coughs and speeding up recovery. Even though honey may not be suitable for children under one, a spoonful of honey really could be the best medicine.
Spirulina
Spirulina, a green algae, is a complete superfood that has protein, vitamins and minerals such as B vitamins, vitamin K, and also minerals like zinc and magnesium. Spirulina is loaded with antioxidants and chlorophyll which is vital for your health and immune system. Spirulina has probiotic properties that is great for your digestive system, and it can actually increase the growth of other probiotics and good microbes in your gut. Spirulina has been shown to help detoxify your body of heavy metals and because It is loaded with chlorophyll, spirulina helps to alkalize the body. Incorporating spirulina into your diet during this winter season can definitely give your immune system a boost.
Kale
Kale is another superfood to incorporate during the winter season due to its powerful antioxidant properties. Kale contains antioxidants such as beta-carotene and vitamin C. Antioxidants are essential because they are known to counter damage caused by free radicals. The high dose of antioxidants in kale helps get rid of toxins in your body which also makes kale a natural detoxifier. Another essential benefit of Kale is its powerful anti-inflammatory properties. Kale contains omega-3 fatty acids that aids in the reduction of the adverse effects of an inflammatory diet high in omega-6 fatty acids which in turn helps to boost your immune system. Kale is an excellent source of vitamin C and contains a much higher vitamin C content than spinach and a whole orange. Kale is therefore considered one of the best sources of vitamin C in the world.
Brussel Sprouts
You can rely on Brussel Sprouts to help improve your immune system due to its high nutrient contents of Vitamin C, Vitamin K and fiber content. These mini cabbages are rich in antioxidants that promote overall health, prevent cell damage and decrease inflammation in the body.
Sweet Potatoes
Sweet potatoes are another immune system booster superfood to incorporate this winter and they tend to be healthier for us than regular white potatoes. They are incredibly rich in vitamins A, Vitamin C and provides you with your daily B vitamins. The darker rich orange sweet potatoes are loaded with polyphenols. Sweet potatoes are foods that boost your immune system that may help to decrease your risk of infection and have other health benefits as well. Just one sweet potato gives you more than a day’s worth of beta carotene which your body converts to vitamin A and keeps your immune system strong during this winter.
Beets
Beets are a superfood that is packed with antioxidants and nitrates. Consuming beet juice retains the nutrients in this vegetable rather than cooking. you can make beet juice with beet powder or actually juicing the bulb in a juicer. The nitrates contained in beet juice causes blood vessels to relax and thereby increasing blood flow and allowing oxygen and nutrients to be delivered to all cells within the body. Beets have anti-inflammatory properties due to betalaines which give the beets its rich red violet color. Beets have the ability to help fight chronic inflammation in your body. Beets also provide antioxidants health benefits that will improve and boost the immune system.
Cacao Powder
Cacao is the origin of all chocolate. Although in its raw form, Cacao is bitter to taste, this superfood has a lot of health benefits. Cacao is known as one of the top antioxidant rich food and has one of the highest abilities to really neutralize free radicals very well. cacao is actually good for you as it contains oxidant flavonoids than any other food including blueberries, red wine and green tea. Cacao powder helps improve cardiovascular health, strengthens the immune system and protects against daily toxins and stress.
Blackstrap Molasses
Molasses is a nutrient dense superfood which is a by product from the sugarcane. Molasses is a great supplement to take to restore vitamins and minerals back to the body. Molasses are rich in iron, magnesium, potassium and calcium and are great for eliminating iron deficiency anemia and maintaining strong bones. Consuming molasses provides the body with antioxidants which helps to strengthen the immune system. It is best to consume molasses with vitamin C for iron absorption.
Citrus fruits
Lemons, Oranges, Tangerines, etc. are all loaded with high sources of vitamin C. Vitamin C supports your immune system by increasing white blood cell production which helps to fight out bacteria and viruses. Protect your body from the germs that cause the flu or cold by incorporating more citrus fruits into your diet.
Pears
Pears are not only delicious but are also a rich source of Vitamin C and fiber. Pears contain antioxidant and phytonutrients like flavanoids and has anti inflammatory properties that have the ability to help boost the immune system and prevent cold/ flu.
Pomegranate
Pomegranates are an ancient superfood that should be incorporated into your diet to boost your immune system and ward off the cold/ flu during the winter seasons. pomegranate is a fleshy berry and a great source of fiber, vitamin c, vitamin k, iron and potassium. They are also rich in antioxidants and anti-inflammatory properties. Pomegranates is a natural blood thinner that increase blood flow and allow for better circulation throughout the body which in turn increases the oxygen that flows to the cells. Pomegranates also contain anti-inflammatory properties due to its high content of vitamin C.
Blueberries
Blueberries are a major superfood that is rich in antioxidants called anthocyanins. Due to its high antioxidant properties, these berries help to prevent free radical damages to the cells thereby increasing immunity. Blueberries are also rich in vitamin A, vitamin C and potassium and should be a staple in every household especially during the winter season to improve your immune system and keep the cold/ flu symptoms away.
For more tips and helpful information to get you through this Winter, check out my related post here.