Choosing what to eat can be a challenge, especially when you’re trying to be healthy and maintain a healthy weight. You want to make the most of the foods you eat so that all your calories double as both filling you up and keeping you healthy. When the temperatures outside start dropping, it’s important to take even better care of your immune system. After all, there’s nothing sexy about sneezing or coughing, and nothing hot about a fever! So check out these foods to help you fight off colds during winter and keep you in fine condition.
Berries and Yogurt
All kinds of berries are full of antioxidants that will help you fight off colds. Anitoxidants are vitamins and minerals that help repair damaged cells and keep you healthy. Berries are full of vitamin E and many other essential minerals. Mix some in with yogurt and you have a double whammy. Yogurt has live bacteria cultures that help your digestive tract. This filling combo is the perfect breakfast and a great way to start your day.
Broccoli and Carrots – Vitamin E and Fiber
Like berries, broccoli and carrots are full of Vitamin E, as well as beta carotene and Vitamin C. All these will help your body resist and fight off infections. Broccoli also contains a high amount of glucosinolates that keep your immunities up and running. When it comes to weight loss, these foods are crucial. They are very low in calories and high in fiber. This means you’ll feel fuller, consume fewer calories, and have a healthy digestive system.
Fish
Fish is full of protein that helps you build muscle, and more muscle movement means a higher metabolism. It’s also full of vitamins and minerals like selenium and omega-3s. Shellfish, like crabs and oysters contain proteins that help your white blood cells fight off the flu. Fish like salmon and mackerel have Omega-3 fatty acids. These are essential to staying healthy. They help relieve lung inflammation, which is important if you’re out in the cold a lot. Ever wonder why people took cod liver oil? Well, this is the reason, but tuna tastes way better.
Green Tea
While not a food, green tea has a ton of health benefits. Not only does it contain some caffeine (about as much as half a cup of coffee) but it also helps you lose weight since it is a diuretic. Green tea has also been found to contain epigallocatechin gallate, or EGCG’s which help fight off cancer.
Garlic
Ok, so you probably aren’t going to sit there munching on cloves of garlic. (You never know when you might find yourself under the mistletoe…) But you can incorporate it into your foods here and there. An ingredient called “allicin” is in garlic, a member of the onion family, and will help you fight off infection. Roasted garlic is wonderful: slather some olive oil on a clove, and roast it until it’s golden and soft. Smear it on a whole grain cracker or slice of wheat bread for a delicious and immune-boosting snack. Two cloves a day are recommended, but just do the best you can!
Ary Nunez 
Eduard Checo 
Terry Williams 
Milton Harris