WINTER CAN BE A MAGICAL TIME OF YEAR, AND THE LAST THING WE WANT IS TO BE STUCK AT HOME - SICK WITH THE FLU!

That was me last year! I woke up Christmas Eve morning with the flu + didn’t feel any better until the day after Christmas. Perfect timing right? While sometimes catching the flu can be inevitable (coworkers who don’t stay home when sick, your kids catch it at school just to bring it home), there are some things we can do to keep this classic winter illness at bay.

The most common practices for prevention + treatment of the flu include getting an annual flu shot, which varies every year to best combat the latest strain anticipated to cause the most illness that year, and antiviral drugs if you happen to still be affected. The flu can range from a 24 hour bought of illness to a couple of days - even weeks - of lingering symptoms. While these medical methods are helpful, and should be utilized to aid in prevention, we can do even more by looking at our plates!

Focusing up our diet on a couple of foods that actually help up fight the flu by boosting our immune systems can save the magic of the holiday season, and keep us healthy all winter long!

4 IMMUNE-BOOSTING FOODS FOR FIGHTING THE FLU

TEA//:

Sipping on a cup of tea during the day not only keeps you warm, but has so many benefits for your health - especially if it’s green tea (no surprise there, right?).

Green tea specifically is loaded with antioxidants, including EGCG (epigallocatechin gallate) which has been shown to not only improve immune function, but maintain brain health as well (1). The preparation of black tea could reduce the amounts of EGCG in your steamy cup of tea, so choosing a lighter cup may show more benefit.

Extra bonus from tea? We’re getting in extra water to stay hydrated - which is always helpful when combating illness + maintaining overall health. Choose a decaf option later in the day to avoid a restless sleep, is you are easily affected by caffeine!

CITRUS//:

It’s probably not big news that these brightly colored + nutrient-rich fruits are super beneficial when it comes to boosting your immune system. Most well-known for their vitamin C content, citrus fruits are an easy to add, definitely necessary addition to your diet - especially this time of year! Vitamin C has been thought to improve white blood cell formation, which is what helps your body fight diseases including the flu (1). In some studies, those affected with cold or flu symptoms showed an 85% improvement with vitamin C supplementation (2).

Because vitamin C is a water-soluble vitamin that is not produced or stored in your body, ingesting it is necessary for maintaining healthy levels. The simplest ways o get some citrus into your diet? Add lemon or orange slices into your water, or lemon juice into smoothies. You can start your day with half of a grapefruit, or snack on clementines throughout the day! The options are pretty endless, so finding a citrus fruit you enjoy should be no problem!

GINGER//:

Good for before, during, + after! Ginger is rich in both antioxidants + anti-inflammatory compounds can that help you out even if you do get the flu, by decreasing inflammation of a sore throat + reducing nausea (1). Fresh ginger has even been shown to have anti-viral properties protecting humans from respiratory infections + viruses (3).

Ginger is so incredibly versatile + easy to fit into your daily routine. Toss a couple of slices into a glass of water or your cup of tea, add fresh or powdered ginger to stir-fry dishes, or juice it and add it to smoothies, marinades, sauces, and so much more!

TURMERIC//:

This bright yellow spice is a miracle worker for your body! The benefits are endless + that includes when you’re under the weather. Curcumin, the active compound in turmeric, has been shown to actually increase antibody responses in the body to better fight off disease + suggests that turmeric’s power in treatment of multiple chronic diseases stems from it’s ability to “modulate the immune system,” (4).

The simplest way to add this spice into your diet - especially if you’re not ready to tackle curry - add it into your rice cooker when making brown rice! This is a staple in my house + is a super easy way to add some nutritional benefit to our meal prep. Or add it into a smoothie! A tsp. won’t add too much flavor that would throw of your typical green blend! This is personally my favorite way to reap the benefits of turmeric year round, especially after a workout!