As the fall and winter seasons approach, many of us start focusing on ways to avoid catching colds or the flu. A common strategy is to enhance our immune system, which could involve consuming nutritious foods or drinks that boost immunity.
Our immune system is a complex network of cells, tissues, and organs that defends against harmful bacteria, viruses, fungi, and other invaders. It not only acts as a shield to block these pathogens from entering our bodies but also employs a sophisticated system of cells to combat them if they manage to infiltrate.
Maintaining a healthy lifestyle with adequate high-quality sleep is crucial for robust immune health. Proper nutrition and consuming beneficial drinks also play a significant role in strengthening your body's immune defenses.
1) Water
Our bodies consist of approximately 60-70% water, and every bodily function relies on water, making hydration key for a functional immune system. Dehydration can foster the growth of bacteria and viruses, highlighting the importance of daily optimal water intake.
A useful guideline for water consumption is to drink half your body weight in fluid ounces. For example, if you weigh 150 pounds, aim for 75 ounces of water each day.
Water supports the immune system by assisting in nutrient absorption and maintaining the mucous membranes in the nose, mouth, and throat, which are crucial barriers against pathogens. It's also vital for the lymphatic fluid, which transports infection-fighting white blood cells.
Research in the journal Medical Hypotheses suggests a higher risk of severe COVID-19 outcomes in individuals who were dehydrated before contracting the virus. The study advocates for public health recommendations to increase water intake as a preventative measure and to improve outcomes in combating COVID-19.
2) Green Tea
Enjoying green tea is an excellent way to enhance your body's natural defense mechanisms. It contains beneficial polyphenol flavonoids known for a wide range of health benefits, including reducing the risk of heart disease and certain cancers, and managing systemic inflammation.
Research in the journal Molecules highlights that green tea bolsters immunity through its antioxidants, which safeguard cells from oxidation and reactive oxygen species. Its potential to protect against diseases and infections is attributed to its antioxidant properties and various other mechanisms. Additionally, green tea is calorie-free and has a longstanding reputation for its numerous health-enhancing qualities.
3) Kefir
Kefir, a fermented drink similar to yogurt, is produced from various kinds of milk, including cow, sheep, and goat milk. It is abundant in probiotics, much like yogurt, which aid in maintaining a balanced gut microbiota. The primary beneficial bacteria in kefir is Lactobacillus kefiri, whereas in traditional yogurt, it's Lactobacillus bulgaricus and Streptococcus thermophilus.
An article in the Nutrients journal highlights that kefir offers a range of health advantages, including antioxidant, antimicrobial, and anti-inflammatory properties, as well as promoting wound healing and other benefits.
4) Lemon Ginger Tea
Lemon ginger tea, whether homemade or purchased from a supermarket, is an excellent option for supporting your immune system. It's typically prepared by mixing freshly grated ginger and lemon juice in hot water. Commercially available versions often include lemongrass, lemon peel, and natural ginger, with some brands even incorporating added probiotics for extra immune support.
Rich in vitamin C, an antioxidant, lemon ginger tea helps safeguard cells from oxidative damage. Vitamin C also offers anti-inflammatory benefits and modulates immune responses, as per findings in the Antioxidants journal.
Ginger is known for its over 100 bioactive compounds, which are effective in combating nausea, lowering the risk of certain cancers, improving blood lipid profiles, reducing inflammation, and offering other health benefits, according to research in the Nutrients journal.
5) 100% Orange or Grapefruit Juice
Orange juice is often suggested as a remedy for colds or flu, and there's significant scientific backing for its role in boosting the immune system.
Studies, such as one in Frontiers in Immunology, show that vitamin C and folate in citrus juices strengthen immune barriers and safeguard various immune cells, including natural killer cells and T-cells. Citrus fruits also contain bioactive compounds that have anti-inflammatory effects, enhancing immunity.
Orange and grapefruit juices are nutrient-dense, providing more than the daily recommended amount of vitamin C in a single serving. They also contain vitamin A and folate. Additionally, many brands of orange juice are fortified with vitamin D, a crucial nutrient for maintaining a strong immune system.
6) Tomato Juice
Similar to citrus fruits, tomatoes are abundant in vitamin C and also contain lycopene, an advantageous antioxidant carotenoid with numerous health benefits, including reducing systemic inflammation.
While tomato soup is a common suggestion for those suffering from a cold or flu due to its vitamin C content, tomato juice offers a comparable amount of this vital nutrient. An advantage of tomato juice is that an eight-ounce serving contains only 50 calories, no added sugar, and almost 100% of the daily vitamin C requirement. For a healthier choice, opt for tomato juice with lower sodium content.