Tis the season – for colds and flus! This year, be prepared; reduce sugar consumption, get plenty of sleep, and bulk up on these 7 foods. Pesky viruses will be kept at bay, so you can ‘deck the halls’ and be merry all the way through the New Year.
1- CITRUS
Oranges, grapefruit, tangerines, lemons, and limes are all high in Vitamin C – which is key to consume to ward off colds and seasonal illness. Try eating them whole, instead of juices, to get all the extra fiber to help flush your system and keep your digestive track clean.
2- ORANGE VEGETABLES
Carrots, sweet potatoes, and winter squash are chock full of Beta-carotene which increases production of the cells that fend off bacteria and viruses. An extra bonus? Cooking orange veggies naturally concentrates their sweetness and helps prevent cravings for sugary sweets that wreck havoc on our immune systems.
3- YOGURT
The probiotics found in yogurt are crucial for keeping a healthy digestive system and supporting our immunity. Be sure to buy plain yogurt, as the high amount of sugar found in the flavored variety will negate the positive effects. Don’t do dairy? Try sauerkraut, tempeh, miso, kombucha, or take a high-quality supplement.
4 – RAW HONEY
Swap out refined sugar for nutrient-dense raw honey. Raw honey also provides instant energy and helps combat fatigue. There are also studies that raw honey helps reduce seasonal allergies.
5- GARLIC
Garlic is a natural antibiotic that helps prevent and fend off viruses. It is rich in allicin (and other compounds) that battle infection. But, be sure to eat garlic raw, as cooking garlic kills of most of the beneficial compounds.
6- LEAFY GREENS
Greens are great to eat all year round. Super nutrient-dense and rich in antioxidants, consuming leafy greens work to oxygenate the blood and provide an energy boost. In the cooler months, choose sturdy, slightly bitter varieties: kale, bok choy, escarole, or endive.
7- SPICES
Ginger, cinnamon, cardamom, tumeric, black pepper… All of these spices have their own set of health promoting benefits, but generally speaking, they are warming and anti-oxidant rich. Try adding ginger, cinnamon, or cardamom into oatmeal or smoothies, and add tumeric or black pepper to add a kick to soups, stews, or whole grains.
Here’s a recipe to get you started:
Citrus-Spice Immunity Booster
Yield: 2 servings
Ingredients:
1 naval orange
1 pink or red grapefruit, peeled and seeded
1 tablespoon grated ginger
½ teaspoon cinnamon
½ teaspoon cardamom
1 teaspoon ground maca root
1 banana
1 cup ice
2 teaspoon raw honey
Procedure:
Place all ingredients in blender. Blend until smooth
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This post was written for the CRAVE company by Amanda Skrip. Amanda provides culinary and wellness services to inspire healthy living. She lives in Chicago and works with private clients and teaches public cooking classes around the city.
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