Winter is coming, Collegiettes, and it’s easy to let the cold get to you. This winter, stay warm and give your immune system a boost by eating the following seven foods! Remember to create colorful plates with foods that touch upon every part of the color wheel, and, as always, don’t forget to drink lots and lots of water each day!
1. Yogurt
Yogurt contains probiotics, which are live active cultures that eliminate harmful germs in the gut and intestines. Nutritionists recommend eating two 6-ounce servings each day. In the Tufts dining halls, try some delicious yogurt with a drizzle of honey, and for that extra crunch, a sprinkle of granola.
2. Tea
Both black and green tea, even decaffeinated versions, contain L-theanine, an amino acid that boosts immunity. Tea is delicious, and it’s good for you too! As a bonus, carrying a travel mug of tea to class will keep your hands warm for your trek up the hill!
3. Almonds
Almonds contain plenty of vitamin E, and it’s said that only a quarter of a cup of almonds can fulfill half of your necessary daily vitamin E intake. Almonds also contain B vitamins that help fight stress.
4. Oats and Barley
Oats and barley are said to boost immunity because they contain a fiber known as beta-glucan. This fiber has antioxidant capabilities and helps regulate the immune system. Because beta-glucan isn’t produced naturally in our bodies, it’s crucial to get it by eating foods like oats and barley. At Tufts, make sure to look for breakfast cereals that contain oats or barley like Cheerios!
5. Garlic
Garlic is great for the immune system because it contains allicin. Allicin is a compound that can fight infection, restore suppressed antibody responses, and increase antimicrobial activities.
6. Mushrooms
Mushrooms contain selenium and antioxidants that increase the activity and production of white blood cells to help with immunity. They also contain B vitamins! It has been proven that mushrooms not only boost immunity, but also act as antivirals, antibacterials, and fight against the development of tumors.
7. Grapefruit
We’re so lucky to have lovely grapefruit halves in the Tufts dining halls because they contain flavonoids, which are natural chemical compounds that activate the immune system. They are loaded with vitamin C, too! An alternative to grapefruit is an orange. [Note: avoid putting sugar on your grapefruit]
Good luck fighting off the cold weather and sickness, Collegiettes. Eat up!
Photo sources: http://www.fitbie.com/sites/default/files/yogurt-honey-exercise-meal-ss.jpg, http://www.anthologysd.com/blog/wp-content/uploads/2012/03/grapefruit.jpg, http://www.tablespoon.com/~/media/Images/Articles/rup/2011/11/2011-11-09-RUP-sauteed-mushroom-appetizers-mushroom1-1-500w.jpg, http://lcountrymarket.com/wp-content/uploads/2014/08/tea.jpg, http://grapplergourmet.com/wp-content/uploads/2014/09/Almonds.png, http://2.bp.blogspot.com/AaBWqQnSYjQ/Ui8lVYOIfKI/AAAAAAAAAt8/lp42mv16Rig…http://www.drannblog.com/wp-content/uploads/2014/01/garlic.jpg