Can the foods I eat reduce my risk of catching a cold or the flu this winter?
A: Yes. A power-packed diet might be one of your best defenses against wintertime illness. Many foods are naturally designed to bolster your immune system and help keep you healthy. For the best protection, include these nutrient-rich foods in your diet year round.
Protect with Probiotics: Probiotics, found in yogurt and cultured dairy foods, are filled with “live and active” cultures. These cultures, or good bacteria, line the intestines and defend our body against invading germs. The best picks for probiotic foods include Greek yogurt, Kefir, and yogurts that contain Lactobacillus such as Activia or Dannon.
Fight Back with Nutrient-Rich Foods: A nutrient-rich diet inclusive of fruits, vegetables, low-fat and fat-free dairy foods, whole grains, and lean meats and beans will help keep you healthy year-round. Defend against illness with immune system boosters, including vitamin C-laden strawberries, red pepper and broccoli. Additionally, protein sources such as lean meats, dairy, eggs and legumes supply the amino acids that your body needs to build the components of your immune system.
D-light in Vitamin D: Known as the sunshine vitamin, Vitamin D can be difficult for our bodies to make naturally in the winter months due to lack of sunlight exposure. Consuming at least three daily servings of vitamin D-fortified milk is one of the best ways to protect against illness, providing 75 percent of the recommended daily requirements of this D-lightful vitamin. To boost your intake of vitamin D serve milk with meals, choose vitamin D fortified yogurt and cheese whenever possible and use milk instead of water when making hot chocolate, soups or sauces.
Laura Buxenbaum, MS, RD - North Carolina
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