With warm weather (hopefully) right around the corner, everyone knows they’re nothing worse than a spring quarter cold. Here are some bacteria-killing, immunity-boosting foods to eat to protect yourself for the rest of the school year in anticipation of the warm summer sun.
1. Foods rich in vitamin C
We all know vitamin C benefits the immune system, but foods rich in vitamin C also contain antioxidants. You don’t have to chug orange juice or OD on Emergen-C – leafy greens, parsley, broccoli, cauliflower, papaya, bell peppers, lemons, Brussels sprouts, strawberries, pineapple, kiwis and cantaloupe are all great sources.
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2. Yogurt
Yogurt contains probiotics, which are the healthy bacteria your intestine needs to keep your digestive system free of germs. Eat it plain or mix it with berries or granola.
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3. Oats
Oats contain beta-glucan, which is an antimicrobial fiber and antioxidant. Also, the protein in oats will give your body a much-needed energy boost and dose of fiber.
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4. Garlic
Okay, so maybe you don’t want to consume copious amounts of garlic (and if you do, please eat a mint), but garlic fights infection and bacteria.
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5. Black tea
Tea contains the amino acid L-theanine, which fights viruses.
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6. Coconuts
Coconut milk, coconut water or coconut oil – coconuts are rich in lauric acid, which is converted to monolaurin in your body. Monolaurin is a compound that strengthens your immunity. Not to mention the taste of coconut may trick you into thinking you’re in Hawaii.
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7. Fish
Fish, especially shellfish, helps white blood cells produce proteins that clear flu viruses. Omega-3 fatty acids reduce inflammation, which helps your lungs allow good airflow and avoid respiratory infection.
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8. Berries
Berries are rich in antioxidants, particularly blueberries and raspberries. Make a smoothie, toss them in your cereal, yogurt or granola. You can also just eat them plain.
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9. Zinc
Zinc helps with the production of white blood cells and can be found in beef, oysters, fortified cereals, pork, poultry, yogurt and milk.
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10. Mushrooms
Mushrooms also help produce white blood cells. Mixing them into a stir-fry or putting them in a salad are great ways to sneak them into your diet.
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11. Turmeric
This spice is high in antioxidants and antibacterial components. Sprinkle it on top of your rice, grilled veggies or potatoes.
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12. Sweet potatoes
Sweet potatoes contain vitamin A, a nutrient that helps build strong, healthy skin. Your skin is an important part of your immune system, as it acts as a physical barrier.
Photo by Rachel Cali and Sarah Cali