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10 Foods to Help You Survive Cold Season

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Chicken soup has long been a comfort for those feeling under the weather, but it isn’t the only dish known for its feel good factor. We’ve rounded up ten foods with true immunity-boosting powers that will keep you well all through the winter. Read on to find out how you can incorporate these cold season super foods into your diet.


Brazil Nuts

 
 

Move over almonds, there’s a new health nut in town. Thanks to their extremely high volume of selenium, these chunky, tasty nuts are considered a “complete” protein. A few hearty Brazil nuts go a long way, so have a small handful as a snack or as use as a substitute for macadamia nuts and other rich nuts in recipes.

 

Broccoli

 
 

There aren’t many foods that look better on paper than this veggie. Just one cup of broccoli has a dose of beta-carotene and vitamins A and C— all crucial nutrients for immune defense. It’s a good thing this vegetable is so versatile, just as delicious in an omelet as it is as pizza topping.

 

Cereal

 
 

We’re not suggesting you nosh on Cap’n Crunch, but healthy varieties like Raisin Bran, Corn Flakes, and Total are some of the best cold-fighting foods. They contain a host of vitamins including E and C, and iron which strengths immunity. While its beloved as a breakfast, a bowl of cereal also makes a great midday snack.

 

Garlic

 
 

If it’s good enough to ward off vampires and witches, it’s good enough to fight your flu. Garlic is loaded sulfur, an essential nutrient that fights viral infections (a.k.a the common cold.) It’s an acquired taste, but garlic adds flavor to just about any soup, side, or any main dish you dream of cooking.

 

Oysters

 
 

You may know them as an aphrodisiac, but they are one of the best sources of zinc you can find. A serving of 6 to 8 oysters also has a healthy amount of selenium and iron. When you’re avoiding the flu, feel free to skip the zinc lozenges and help yourself to a seafood dinner.

 

Red Bell Peppers

 
 

Oranges have a rep as the ultimate source of vitamin C, but one red pepper packs almost three times amount as the citrus fruit. Since our white blood cells need vitamin C to combat infections, this sweet fruit is worth stocking up on. Get your daily dose by adding peppers to a taco at lunch or slice one and dip it in hummus for a snack.

 

Rice

 
 

Brown, white, or wild, these tiny little grains are stuffed with good-for-you nutrients. The immunity boosting manganese helps the body fight free radicals that damage cells. Found in everything from soup to burritos, this cold season super food is so ubiquitous, it’s almost hard to not to eat!

 

Sweet Potatoes

 
 

Talk about a loaded potato! The healthier alternative to an everyday spud is one of the best sources of the powerful antioxidant, beta-carotene, you can find. Bake them, mash them, or slice them into fries to compliment just about any dinner.

 

Turkey

 
 

It may be best known for tryptophan, which has been blamed for more than a few post-Thanksgiving naps, but this meat has plenty of “good” nutrients too. It’s an excellent source of vitamin A and B12, which help out the immune system by managing cell division. You don’t have to roast a whole bird to reap the benefits; a turkey sandwich will suffice.

 

Yogurt

 
 

Don’t expect Yoplait or Fage to start marketing their product as “good bacteria” anytime soon, but that’s exactly what you’ll find in a carton of yogurt. Probiotics protect the body against bad bacteria and help with digestion. They are also loaded with protein so they make an excellent post-workout snack.

 
Photo by Aaron Savage
Photo by Aaron Savage
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