Last Updated on June 12, 2022 by Sultana Parvin
When you get a bug or a virus, your immune system goes into overdrive to protect your body and keep you healthy. Daily, it also protects us against additional pests.
There are several medicines marketed to combat winter sniffles. So, do ancient wives’ tales such as hot honey and lemon beverages work? What should you drink to establish and maintain a robust immune system throughout the winter?
There is no “silver bullet” meal or supplement that will keep us healthy. Eating a healthy, balanced diet provides our bodies with the best chance of defense, but several supplements may be able to aid.
Here are six options recommended by dietitians:
Consume your greens
Increasing your intake of fruits and vegetables (or drinking them) is a terrific approach to support and enhance your immune system. Your immune system, like our hearts, brains, and muscles, benefits from a balanced diet. The problem is that most Australians do not consume the required five servings of vegetables each day. Adding spinach to a morning smoothie gives a serving of vegetables as well as vitamin C and iron, all of which are needed for a strong immune system. Vegetable soup is another method to get extra vegetables into your system.
Lemon and honey
A warm honey and lemon drink may sound like something your grandmother would provide at the first sign of a sniffle, and she was right. Adding lemon to your water not only adds flavor but may also have nutritional advantages. Lemons are high in vitamin C, which boosts immunity. It also aids in the absorption of iron from plant meals such as green vegetables, legumes, and whole grains. Because your body cannot store vitamin C, you must ensure that you get a sufficient daily intake.
Add to that the importance of honey, which has been used as a traditional medicine for over 8000 years. Honey has antibacterial, anti-inflammatory, and antioxidant properties, which may help support your immune system, among other things. Lemon helps in body regeneration after any home or work injury.
Milk made from almonds (with B12)
Vitamin B12 strengthens the immune system as well as aiding in fatigue reduction. Because animal products are the primary source of vitamin B12, it can be difficult to get enough if you are vegan or vegetarian. As a result, vitamin B12 fortified almond milk is a wonderful choice for adding to your smoothie, cup of tea, or cooking. Aside from tasting excellent, one glass can supply half of your daily vitamin B12 requirements. Almond milk also contains vitamin E, a natural antioxidant that helps protect cells from free radicals, and some, such as Almond Milk, are calcium-fortified.
Water with Infusions
Cutting back on coffee, avoiding alcohol, and drinking more water are all beneficial to your overall health as well as your immune system. Infuse your water with berries or citrus fruits for a delightful drink that is high in vitamin C, which will help your immune system function properly.
Smoothies with added nutrients
A handful of nuts in a smoothie is a delightful way to add a variety of vitamins and minerals to your typical smoothie mix. Nuts include at least 28 critical elements, including vitamin E, iron, and zinc – minerals that are crucial for maintaining your body’s natural defenses.
Whole grains, such as oats and wholegrain morning cereals, are another fantastic addition to your smoothie. Wholegrains include pre-biotic fiber, which aids in the feeding of beneficial gut bacteria, which is essential for a healthy immune system.
Tea with ginger
Ginger, whether as a tea or infused in water, is a great choice when the temperature cools. Ginger is another food or spice that has been utilized for ages in traditional medicine. Modern science backs up its anti-inflammatory and anti-oxidative properties, which may aid in immune system support.
One of the tastier methods to remain healthy is to make juices, smoothies, and nutritional drinks. Whatever one you prefer, you can always supplement it with other superfoods such as chia seeds and wheat germ for additional health advantages.
Other measures to strengthen your immune system include proper hygiene, staying hydrated, getting enough sleep, avoiding stress, and exercising frequently.