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While fall brings lots of joys, like Halloween, pumpkin spice, and cozy sweaters, it’s also the kickoff to cold and flu season. While in the past the unexplainable snore throat or sniffles were just part of the cold weather territory, the added pressure of COVID-19 makes even the slightest tickle in your throat a cause for concern. It’s important now more than ever to have a strong immune system, and that starts with your diet. There are many foods that have immune boosting properties, and it’s important to start adding them to your diet now to get ahead of cold and flu season. In particular, there are many beverages you can sip on throughout the day that will support your immune system. We asked Laura Burak, MS, RD, founder of GetNaked® Nutrition and author of Slimdown with Smoothies what some of her favorite drinks are to get your immune system working in top shape.
“The winter months mean staying indoors more often so if the past two years told you anything about risk of catching a virus when you're indoors vs. outdoors, then you know that being in close quarters inside is more likely to spread germs and give your immune system some extra work to do,” Burak says, “Plus, you may be eating more warming comforting foods in the winter instead of fresh produce, so make sure to still include enough fruits and veggies because they're packed with antioxidants, vitamins and minerals to boost your immunity.” There are plenty of ways you can modify your favorite comfort foods to have more nutrients—Burak suggests throwing veggies into egg dishes, soups, chilis, or roasting them in the oven as an easy side.
As far as beverages, Burak says tea is a wonderful immune support that keeps you warm and cozy. “ Green tea is one of my top picks for a morning beverage because it not only gives you that hit of caffeine, but it is an antioxidant and polyphenol-rich plant,” These are plant compounds that can reduce inflammation, and in turn protect against chronic diseases like cancer, “When consumed consistently as part of a healthy diet, green tea can help boost your immunity, protect against chronic diseases like cancers and heart disease, and aid in brain health.”
“The winter months mean staying indoors more often so if the past two years told you anything about risk of catching a virus when you're indoors vs. outdoors, then you know that being in close quarters inside is more likely to spread germs and give your immune system some extra work to do,” Burak says, “Plus, you may be eating more warming comforting foods in the winter instead of fresh produce, so make sure to still include enough fruits and veggies because they're packed with antioxidants, vitamins and minerals to boost your immunity.” There are plenty of ways you can modify your favorite comfort foods to have more nutrients—Burak suggests throwing veggies into egg dishes, soups, chilis, or roasting them in the oven as an easy side.
As far as beverages, Burak says tea is a wonderful immune support that keeps you warm and cozy. “ Green tea is one of my top picks for a morning beverage because it not only gives you that hit of caffeine, but it is an antioxidant and polyphenol-rich plant,” These are plant compounds that can reduce inflammation, and in turn protect against chronic diseases like cancer, “When consumed consistently as part of a healthy diet, green tea can help boost your immunity, protect against chronic diseases like cancers and heart disease, and aid in brain health.”
