Soup, including chicken noodle soup, is good for your body when your immune system is beat up. You can get a whole bunch of different ingredients into soup and when we talk about a diet of prevention, we want a variety of food. This means ingredients like chicken, which is high in zinc and iron, and vitamin-C rich carrots. Broth also helps with mucus secretion, protecting the body from possible invaders
Green tea is known as a solid wonder food, but it’s the catechins in it that solidify it as an important part of an immunity-boosting diet. A catechin is an antioxidant that has been shown to be helpful in the prevention of viruses,” says McDaniel. Especially if you’re already sick, green tea can greatly reduce the time you stay sick.
Honey can help soothe your throat and tone down a nasty cough if you’re already sick. Honey may also help treat indigestion. Instead of sugar in your coffee, replace it with honey. Or try apples dipped in honey for a tasty snack.
There have been studies that show when people took a garlic supplement for at least 12 weeks, they got fewer colds than those who took a placebo. Garlic produces potent antioxidants that protect the body against invading germs.
Yogurt contains essential probiotics, or “good” bacteria, that can help decrease the bad bacteria that bring on sickness and give us indigestion.
Vitamin C helps to minimize some of the symptoms associated with a cold. Citrus fruits like oranges deliver big doses of vitamin C, so stock up. And don’t worry about having too much of the vitamin: It’s water soluble, so what you don’t use your body just flushes out in your urine.
Sweet potato is high in vitamin C, but it’s the Vitamin A that grabs our attention as an immunity-boosting food. Vitamin A is really important for the mucus membranes that line our nose and throat that is really your body’s first line of defense.
Keep in mind that you need a well-rounded diet for a fully functioning immune system. That includes protein. Make sure that you get a little protein with every meal to assist your body in making antibodies.