Do you know which foods increase your protection against colds and flu the most? We asked top nutritionists to reveal the key immune system boosters.
Foods to include for breakfast when you have the flu
These foods can be included in your breakfast when you have episodes of the common cold or flu, with them you will increase your defenses while keeping the body without overloading heavy foods.
Berries
Berries are one of the best foods when we have a cold. This is because berries, such as strawberries, raspberries, and blueberries, which have many health benefits, are a hydrating source of vitamin C.
Vitamin C works as an antioxidant and plays an important role in immune function. Fresh berries are recommended when possible: add them to yogurt, cereals, salads or smoothies.
Healthy foods like berries can also help support a healthy immune system.
Bananas
Packed with potassium, as well as other powerful nutrients like fiber and vitamin B6, bananas are ideal when it comes to boosting the immune system. Additionally, studies have found that the electrolytes in bananas have energy-boosting benefits, which is helpful when one is feeling fatigued from a cold.
Adding a tablespoon of nut butter to a plain, sliced banana is recommended for a heart-healthy snack, or adding a few slices to your oatmeal, plain yogurt, or unsweetened cereal.
Barley
If you’ve only used barley as an ingredient in soup, you may not be familiar with the myriad of health benefits, particularly for the immune system.
Barley is a good source of fiber and selenium, which appears to have a powerful effect on the immune system due to its antioxidant properties.
It is advisable to incorporate barley in almost all the salty foods that you consume. Add it to salads with fruits, vegetables, nuts, seeds, beans, and fresh herbs (barley with mushrooms, spinach, cannellini beans, and thyme).
Kombucha
Kombucha is highly recommended when you have the flu or cold, it is loaded with a large amount of essential nutrients that help keep the immune system in very good condition, such as B-complex vitamins, vitamin C and zinc. Kombucha also contains several probiotic strains, which are great for the gut and are known for their immune-boosting properties.
Cruciferous vegetables
Sure, you might not feel like craving a veggie stir fry when battling a stuffy nose and an itchy throat, but cruciferous veggies like broccoli, book choy, and kale are packed with nutrients to help. To recover. However, this is another reason why these veggies should be added to your shopping list of the best foods for a cold.
Broccoli, in particular, contains vitamin E, an antioxidant and phytochemical that is great for fighting colds and flu. You can include this food in many ways in your breakfast, whether in soup, salad or raw with a little dressing or Greek yogurt sauce, try different combinations until you find the one that is ideal for you.