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Sunday, November 29, 2009

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3 immune-boosting foods to get you through winter

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With all the media hype about the H1N1 flu virus and the seasonal flu, I’m finding it hard not to be worried about getting sick this winter. I want to keep my immune system as healthy as possible, so I’m going to include these 3 immunity boosters in my diet. (Get the facts about 5 common “cold cures” here.) Plus, I’ll wash my hands, take a multi-vitamin and try to get enough sleep too.

1. Chicken Soup

It turns out there is something to chicken soup after all. In one study, hot chicken soup was more effective than hot or cold water at making noses run—a good thing since nasal secretions help rid the body of pathogenic viruses and bacteria. Like any hot liquid, soup also helps you to stay hydrated and raises the temperature of the airways, both of which are important for loosening secretions. Adding a few hot chiles to this Chicken Noodle Soup with Dill recipe might help loosen things up even more.

2. Yogurt

Regularly eating probiotics, so-called “good bacteria” found in foods like yogurt and sauerkraut, may help your immune system work better and improve digestion. Kefir (a yogurt-like beverage) is also a good bet. Find out how these magical bacteria work to keep you healthy here. Look for products labeled with a “Live & Active Cultures” seal from the National Yogurt Association, which signifies that the yogurt contains a set minimum amount of two particular types of beneficial bacteria. (While it’s not a guarantee of probiotic power—the bacterial counts don’t differentiate between added probiotic organisms and the bacteria that’s used to ferment the yogurt—the seal is a helpful start.) With the new “probiotic” cereals and granola bars on the market now, it’s not always clear how much good bacteria the manufacturers actually add to the products or whether the strains included are effective. If you really want to know about the science backing a product’s “probiotic power,” contact the manufacturer. To boost your immune system, Make Pina Colada Yogurt Parfait or one of 9 other delicious yogurt recipes.

3. Green tea

To fight the flu, turn to tea. One laboratory study suggested that a particular type of polyphenols found in green tea, potent plant antioxidants, may kill influenza viruses. Although just how they work isn’t fully known, research suggests that catechins, a type of polyphenols in green tea, may stimulate production and activity of some immune cells and inhibit the production of disease-promoting inflammatory compounds. Don’t add milk to your tea: the proteins will bind to the polyphenols, making them ineffective. To avoid brewing bitter tea, follow our guidelines for brewing a perfect cup of green tea and find out what 1 thing you should add to your tea to make it even healthier.

By Michelle Edelbaum

Michelle is the associate editor of interactive for EatingWell Media Group. In between editing and writing, she enjoys sampling the tasty results of the easy, healthy recipes that the EatingWell Test Kitchen cooks are working on.



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Related: michelle edelbaum, healthy recipes, healthy cold recipes, flu, eatingwell, eating well, cold and flu, cold

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From the Community…

Comments 1-6 of 6
  • 's Avatar
    Posted by Thu Oct 22, 2009 6:47pm PDT

    I eat hot peppers and jalopinos quite often. And I believe it helps me from getting sick, I can not figure it out by everyone around me is has been getting sick but not me. This has been going on for some years now. Good luck.

    Report Abuse
  • hanna's Avatar
    Posted by hanna Thu Oct 22, 2009 7:47pm PDT

    few months ago I survived swine flu by eating plenty of

    chicken soup.

    It realy helped me to get over it faster.

    I was drinking "Sage tea" also called Mountain tea imported from Greece. I made a whole pot of mountain tea

    with few slices of lemon and spoonful of honey. Drnking this brew every 2 hours.

    It was a miracle, it helped me a lot.

    Report Abuse
  • SFgal's Avatar
    Posted by SFgal Fri Oct 23, 2009 9:53am PDT

    I've been drinking Kombucha tea, which is sold on tap at Whole Foods--it's a fermented fruity tea and fungus beverage (actually quite delicious, tastes a little like fruit beer, and it's supposed to boost immunity--but who knows if it realy works. We'll see-with a 3-year-old and my tough work schedule, I'm tyring my best to stave off the flu this year (for all of us).

    Report Abuse
  • Monty's Avatar
    Posted by Monty Sun Oct 25, 2009 8:56pm PDT

    A tablespoon or so of Barlean's Flaxseed Oil in a half cup or so yogurt or cottage cheese with their “good bacteria”teams up with linolenic acid to provide the antioxidants to fight prostrate and colon cancer (refer to "How To Fight Cancer and Win"). I throw in a tablespoon of lemon flavored Norwegian cod liver oil (actually tastes good!) Freeze dried cranberries, golden raisins, raw pumpkin seeds, diced Brazil nuts, & freeze dried fruit (pick something healthy) and you've pretty much covered ails you in the lower tract. Man up! Eat up!!!

    Report Abuse
  • Psychic E.S.'s Avatar
    Posted by Psychic E.S. Mon Oct 26, 2009 4:55pm PDT

    All good ideas! But you'll like this one; just when you think you're getting a cold, load up on vitamin C. It will reduce its severity, & took mine away in 2 days time! Also, for a sore throat or cough, Richola is the best caugh drop, & over time you only need one or two a day.

    Report Abuse
  • mike m's Avatar
    Posted by mike m Mon Oct 26, 2009 10:19pm PDT

    I Drink Emv a brand new Natural Energy Drink with Acai Berry fruit and several others from the Amazon. Taste is cherry and other delicious fruit blend mixed with carbonated reverse osmisis water and other nutritious ingredients like 250mg of D-Ribos. buy it from http://mikem1325520.acaistory.com

    From the time of its launch it is a hot seller and often replaces peoples coffee and all other artificial energy drinks

    Report Abuse
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