Being sick sucks. No one likes to be sick and no one likes to be around people who are sick.
There are a number of ways we can avoid getting sick. Two of the most obvious are getting a flu shot and washing your hands often.
However, there also foods we can eat that will help boost our immune system, which in turn will help our bodies fight sickness and bacteria.
Sharisse Dalby, a local registered nutritional counsellor, suggests adding these eight foods into our diet to help boost our immune system, and our overall health, this cold and flu season: Raw honey has a number of medicinal properties, including the probiotic lactobacillus kunkeei. This probiotic stimulates the cells IgA (immune) response giving it an antimicrobial and antibacterial edge.
However, not just any honey will do. It's got to be raw, which allows the bacteria, L. kunkeei, to survive.
Try adding raw honey into warm lemon water, or drizzle a little on your morning oatmeal or toast, or consume a small spoonful as a cough syrup alternative.
Bell peppers are not given enough credit for their ability to boost the immune system. In particular, red bell peppers contain almost three times the amount of vitamin C than an orange.
Vitamin C (ascorbic acid) is a powerful antioxidant, protecting our cells from free radical damage and helps to support healthy immune function.
Try adding diced raw peppers to your morning eggs, eating them as a snack with hummus, or adding them to your stirfry or salad.
Yogurt is a fantastic immune booster that can be consumed regularly to help keep your immune system in tip top shape.
When buying yogurt, it's best to go organic, plain and non-fat.
As well, Dalby recommends you check the ingredients to confirm the yogurt contains "active bacterial culture." A great local brand that she recommends is Olympic Organic.
Ginger is spicy and aromatic - and a wonderful addition to your medicinal food cabinet. Not only is it full of antioxidants, but it's also antimicrobial and anti-inflammatory, making it perfect to fight off most sicknesses.
Grate a little ginger into your warm honey lemon water, or use it as a seasoning for your meats or roasted vegetables.
Berries are not only delicious, but they're loaded with antioxidants like vitamin C, vitamin E, vitamin A, vitamin B complex, zinc, iron and copper.
Add berries to your morning cereal, yogurt or smoothies, and they also make a great snack or addition to a lunch or dinner salad.
Pumpkin seeds contain a wide variety of nutrients that are helpful for immune health - most notably zinc.
Their high zinc content makes them beneficial for immunity, cell growth, sleep, mood and much more. Many people are deficient in zinc, making them more susceptible to sickness.
Try adding pumpkin seeds to your homemade granola or trail mix, or roast them and eat them as a snack, or toss them in with your salad.
Kombucha, while not a food, is extraordinarily high in antioxidants and cannot be ignored for its immune boosting capabilities.
Not familiar with kombucha? Essentially, it is a fermented drink that adds beneficial bacteria (probiotics) back into your gut.
It has been clinically proven to benefit our immune health through its ability to decrease oxidative stress and immunosuppression due to its antioxidants.
Plus, it's extremely high in beneficial probiotics that also help to support the immune system.
Coconut oil is well known for its antibacterial, anti-fungal, and anti-viral properties.
Its benefits come mainly from medium chain triglyceride fats that are used by the body for detoxification, metabolism and energy. These help to kill off bad bacteria, viruses, funguses and parasites.
Use coconut butter in place of regular butter, coconut oil instead of traditional oils, or even adding a teaspoon to your morning cuppa joe can help boost your immune system.
Sharisse Dalby is a local registered nutritional counsellor who helps individuals eat their way to a healthy gut and a happy mind. She specializes in digestive and mental disorders, family nutrition and sports nutrition. Visit www.sharissedalby.com.
PJ Wren is a local trainer and writer who invites you to visit her new fitness studio in Ladner: www.thestudio.ca.
