4 Ways to Stay Well This Winter

By Mia Owen

Use these tips to strengthen your defenses

4. Stock up on superfoods
A well-balanced diet helps maintain your energy levels and keep your immune system strong. A small study conducted in the Netherlands found that eating a hearty meal that includes glutamine, an amino acid common in milk, meat and some nuts, boosts the immune response at the cellular level. In other words, you crave comfort food because your body needs it

EAT THESE FOODS
 
Fish and shellfish. Omega-3 fatty acids (in salmon) and selenium (in oysters, lobsters, crabs, and clams) increase production of proteins called cytokines that send the signal to your body to start producing immune-protecting T-cells. (If you are trying to avoid mercury from fish like tuna and swordfish, stick to 12 ounces per week.)
 
Shiitake mushrooms. They help activate T-cells.

Chili peppers. Capsaicin, the compound that gives chili peppers their fire, can help increase antibody-producing cells.

Tomatoes. The lycopene in tomatoes acts as an antioxidant, helping white blood cells resist the harmful effects of cell-damaging free radicals.
 
Garlic. Crush it into salad dressing or broth, as garlic stimulates T cells.

Berries. Blueberries, raspberries, strawberries, and blackberries are all brimming with immune-enhancing vitamins and antioxidants, including Vitamin C.
 
Salad dressing—with fat. When it comes to fighting illness, fat’s actually the healthy move: It helps your body absorb some of the disease-fighting nutrients in the veggies.
 
Beans. High in antioxidants, and a good source of lean protein, which can help repair cell damage.

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