Eating These 4 Immune-Boosting Foods Could Protect Your From Catching a Cold (or COVID-19)

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  • Because of the COVID-19 pandemic, it’s more important now to ensure you’re doing everything you can to boost your immune system — including what you eat.
  • Your ability to fight off a cold, the flu or even COVID-19 can be directly impacted by your diet.
  • Eating certain foods can be immune-boosting, including the ones featured in this article.

Now more than ever, it is important to take care of your immune system. Due to the surging COVID-19 pandemic, boosting your own immune system as well as your families is essential in fighting a cold — or even COVID-19.

In the course of the year, it is estimated that people in the U.S. suffer from 1 billion common colds, according to the Center for Disease Control and Prevention (CDC). Currently, as we enter into the new year of 2021, there have been over 13 million cases of COVID-19 in the U.S. and over 240,000 deaths due to the virus.

While eating one food or the other can’t completely eliminate the chance of getting COVID-19, it’s important to pay more attention to our nutrition to help boost our immunity. We’ve compiled a list of the best immune-boosting, nutrient-dense foods to incorporate into your daily life.

1. Enjoy fermented foods

Have you ever tried fermented foods? These foods — such as kimchi, yogurt, kefir, sauerkraut and tempeh — can have an impact on your body’s ability to fight off the common cold, the flu and maybe even COVID-19. According to one study, from Georgia State University, fermented foods appear to help protect us against the influenza virus, and can even help in preventing secondary infection. Fermented foods contain probiotics which can enrich your gut health and boost your immunity.

2. Up your Vitamin D

Taking Vitamin D supplements is terrific for many reasons — it can decrease your risk of developing heart disease, aid in healthy weight loss, help in battling depression and even can help boost your immune system to fight COVID-19. According to new research, COVID-19 patients tend to be low in blood levels of Vitamin D. The study suggests that people with lower levels of the vitamin have a higher likelihood of testing positive for COVID-19, have more severe symptoms, and also a higher risk of complications. By incorporating Vitamin D into your daily life — through a capsule or liquid form — you may decrease your risk of contracting the virus. Vitamin D can also be found in foods such as orange juice, soy milk, fish some grains and dairy products.

3. Eat your leafy greens

Did your parents ever tell you to eat your greens? Well, they were on to something. Eating leafy greens such as kale, bok choy and spinach contains magnesium, which is shown to have anti-inflammatory components.

“Some of the foods that have been associated with an increased risk for chronic diseases such as Type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu at Harvard Health says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

Choosing to eat foods that aid in reducing inflammation can have a great impact on your body’s ability to prevent and fight illness. If you need ideas for incorporating them into your meals, load up on your leafy greens by adding them into a smoothie, in a salad or even into a breakfast scramble.

4. Try switching it up to a Mediterranean diet

Have you ever heard of the Mediterranean diet? Just like with leafy greens, the Mediterranean diet has been shown to have anti-inflammatory effects. The diet consists of the daily consumption of vegetables, fruits, whole grains, along with healthy fats. It also contains a weekly intake of fish, poultry, beans, and eggs. If you’re vegetarian, you can just remove the meats and substitute lots of legumes. The diet also limits the intake of red meat or dairy. In one study, researchers found that adopting the diet has the potential to prevent chronic disease, boost the immune system, and improve longevity. If you’re looking to protect yourself, consider making the switch.

Your body will be grateful when you incorporate these 4 immune-boosting, nutrient-dense options into your diet. We want you to live a long, healthy life free from the common cold, influenza, and especially COVID-19.

The information contained in this article is for educational and informational purposes only. It is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.