What Are The 5 Foods To Always Keep On Hand In Case You Get Ill? Here Is What To Know

Let’s find out ‘What Are The 5 Foods To Always Keep On Hand In Case You Get Ill?’ Even though flu season is here, it is not the scariest threat you need be concerned about. This year’s tridemic, which is the consequence of an increase in RSV cases, flu cases, and the current COVID-19 pandemic, has also been warned about by experts.

There are ways to get ready for a possible infection this winter, even though these can’t always be completely avoided. First and foremost, it’s critical to focus on maintaining a strong immune system in order to prepare our bodies.

The CDC advises taking vitamins, exercising, eating a balanced diet, cutting back on alcohol, and getting a full night’s sleep every night to strengthen your immune system. These actions can boost our immunity, but there is always a danger that we will still get the flu or a cold. When this occurs, it’s critical to keep useful immune-boosting foods in your refrigerator and pantry.

We questioned dietitians about the foods they prefer to keep on hand for when they are sick to learn more about which meals might be beneficial to build a robust immune system capable of withstanding the cold and flu season.

 

When you fall sick, having some colorful food on hand helps hasten your recovery.

According to Amy Goodson, MS, RD, CSSD, LD, a member of our Expert Medical Board and author of The Sports Nutrition Playbook, “Antioxidants like flavonoids, anthocyanins, and carotenoids help fight the free radicals (aka the bad guys) that can potentially harm your cells and compromise your immune systems. And happily, all of your colorful vegetables has these nutrients.

What produce should you have stored up on specifically to ensure that you can include these antioxidants into your diet as soon as possible if you contract the cold or flu bug?

Foods rich in flavonoids, anthocyanins, and carotenoids can be found in berries, kale, cabbage, and even dark chocolate, according to Goodson. Carotenoids are also present in orange, yellow, and red fruits and vegetables like summer squash, pumpkin, mango, and apricots.

 

According to Goodson, vitamin C is yet another potent antioxidant that can support the maintenance of a healthy immune system.

In fact, this vitamin can aid in the growth and production of the white blood cells your body needs to fight off illness. In addition, vitamin C, like the other antioxidants previously discussed, can aid in the battle against free radicals. Of course, if you find yourself in a pinch, you may always have a vitamin C supplement on standby. However, a variety of meals also contain enough vitamin C to meet your needs for the day.

While you might only think of oranges and orange juice, Goodson explains that you can also get vitamin C from red bell peppers, spinach, green beans, tomatoes and tomato juice, as well as other citrus fruits like strawberries and other berries.

 

If you consume meat, it may be advantageous to keep some lean beef on hand in case you feel undernourished after being ill.

According to Goodson, beef is regarded as a good source of zinc, giving over half of your daily requirements. Zinc is a mineral that aids in maintaining a healthy immune system.

According to Goodson, you can also get a zinc boost from legumes, nuts, seeds, dairy products, and even dark chocolate if you’re a vegetarian or just prefer plant-based proteins to red meat.

 

Having some Greek yogurt in your refrigerator can help you provide your body with essential nutrients when you’re in a bind, says Wall Street Journal bestseller author of The Family Immunity Cookbook and award-winning nutritionist Toby Amidor, MS, RD, CDN, FAND.

Greek yogurt is a natural source of immune-supporting elements including protein, vitamin B12, selenium, and zinc, according to Amidor. Additionally, Greek yogurt contains live, active cultures that function as “good” bacteria in the gut and support the protection of the digestive system.

Try one of Amidor’s recipes, such as the Mama’s Berry Smoothie, this Yogurt with Berry Compote, or this Hot Cocoa Made With Immunity-Boosting Whipped Cream, if you don’t necessarily like Greek yogurt plain.

 

Green tea, while not exactly a meal, can benefit your general health, particularly during the flu season.

Because green tea contains polyphenols, potent antioxidants that have been found to help fight illness, I always have green tea bags in my cupboard, said Amidor. When a foreign invader is present, polyphenols “tend to activate signaling of different immune pathways to help the body respond in whatever way is necessary to help fight it.”

You can always try this Green Tea Smoothie Bowl to incorporate the potent antioxidants in a novel way if you don’t like hot green tea.

The products listed above are excellent to keep on hand in addition to green tea for those occasions when you fall ill without warning. While maintaining your immune system is necessary at all times, feeding your body these vital nutrients helps hasten your recovery.