(1) Grapefruit
Grapefruits have a good amount of vitamin C. But science has yet to
prove that you can easily get enough vitamin C through foods alone, without supplementation,
to help treat cold and flu. However, grapefruit is packed with flavonoids --
natural chemical compounds that have been found to increase immune system
activation. Dislike grapefruits? Try
oranges or tangerines.
(2) Almonds
A handful of almonds may shore up your immune system from the effects of
stress. A recommended 1/4 cup serving carries nearly 50% of the daily
recommended amount of vitamin E, which helps boost the immune system. And they
have riboflavin and niacin, B vitamins that may help you bounce back from the
effects of stress.
(3) Cabbage
This is a source of immune-strengthening glutamine. And cabbage is easy
and inexpensive to find during the winter months when it's in season. Try
adding cabbages of any variety (white, red, Chinese) to soups and stews to
sneak in extra antioxidants and boost your meal's nutritional value.
(4) Watermelon
Hydrating and refreshing, ripe watermelon also has plenty of a powerful
antioxidant, glutathione. Known to help strengthen the immune system so it can
fight infection, glutathione is found in the red pulpy flesh near the rind.
(5) Broccoli
Easy to find at the grocery store and incorporate into meals, broccoli
is an immune-boosting basic. One study reported a chemical in broccoli helped
stimulate the immune systems of mice. Plus, it's full of nutrients that protect
your body from damage. It has vitamins
A, vitamin C, and glutathione. Add some
low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin
D.
(6) Sweet Potato
Like carrots, sweet potatoes have the antioxidant beta-carotene, which
mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is
linked to slowing the aging process and may reduce the risk of some cancers.
(7) Tea
Green or black? Both are loaded with disease-fighting polyphenols and
flavonoids. These antioxidants seek out cell-damaging free radicals and destroy
them. Caffeinated and decaf work equally well.
(8) Spinach
Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce
new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C,
and more. Eat spinach raw or lightly cooked to get the most benefit.
(9) Garlic
Garlic offers several antioxidants that battle immune system invaders.
Among garlic's targets are H. pylori, the bacteria associated with some ulcers
and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before
cooking to activate immune-boosting enzymes.
(10) Low-Fat Yogurt
A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active
cultures." Some researchers believe they may stimulate your immune system
to fight disease. Also look for vitamin D. Recent studies have found a link
between low vitamin D levels and an increased risk of cold and flu.
(11) Wheat Germ
Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so
it is full of nutrients. It has zinc, antioxidants, and B vitamins among other
vital vitamins and minerals. Wheat germ also offers a good mix of fiber,
protein, and some good fat. Substitute wheat germ for part of the regular flour
called for in baked goods and other recipes.
