The truth is, taking in more vitamin C and zinc can be a part of the solution if they’re preventing deficiencies, but mega-dosing them won’t make your immune system impenetrable to pathogens.Â
Cleaning your hands, getting a flu shot, keeping stress under control, and an active lifestyle that features a balanced diet are three optimal disease-fighting strategies. Will any of these methods guarantee you won’t get a cold, pneumonia, or even the MERS, SARS, or coronavirus? Uh, no. Outside of living in a hazmat suit, all you can do to prevent those awful illnesses is to avoid contact with those who are ill or consider adopting a hazmat suit as your business casual attire.Â
But making a few tweaks to your diet and taking the right supplements can help put you and your body in a better position to recover —after you see a doctor, of course — should you fall ill. Again, these products should be considered as ways to bridge the gap between deficiencies. They’re not cure-alls.Â
Consuming carbohydrates during a workout or immediately after training was shown to support immune system function, according to research published in the Journal of Applied Physiology. The study’s authors believe that as carbs help stabilize blood sugar levels, it helps reduce the body’s stress response. More research is needed as to whether this can help prevent disease, but it certainly doesn’t hurt to test it out. And no, intra-workout carbs won’t hinder fat loss.
In addition, carb consumption after you work out can restore glycogen stores, which is something people who train hard — read: double or triple up — need to be mindful of.
Quality carbohydrates include sweet potatoes, quinoa, fruits, oats, dark, leafy green veggies.Â
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Eat More Shiitake Shrooms
They’re notorious immune-system boosters that are packed with vitamin B and contain a similar amino acid profile as meat.Â
If the thought of munching on a mushroom causes your stomach to turn, opt for the extract. Munching on a four-ounce serving of dried shiitake shrooms per day for a month was shown to ward off disease-causing antibodies, according to research out of the University of Florida.
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Quercetin
This antioxidant found in berries, onions, and green tea can help reduce illness during heavy training while also stimulating the creation of new mitochondria—your cellular powerhouses. Research shows that 1,000mg per day of quercetin (divided throughout the day) is the ideal dosage for reducing the detrimental effects-heavy intense training has on immune function.
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Eat Hydrating Foods
Staying hydrated allows your body to naturally remove toxins and bacteria from the body. Water is an obvious go-to for hydration, but you aren’t limited to liquid. Snacking on these foods can also help you get the job done:Â
Cucumber: 96% water
Tomatoes: 95% water
Strawberries: 92% water
Cantaloupe: 90% water
Broccoli: 90% water
Oranges: 86% water
Apples: 85% water
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Include More Probiotics
Probiotic supplements, dairy with live cultures, and fermented foods like sauerkraut, dill carrots, kimchi, and kombucha contain probiotics that help populate your digestive tract with good bacteria that can enhance the health of your gut and help your immune system work better—which may lead to fewer colds.
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Elderberries
This centuries-old remedy has been shown to reduce a cold’s duration and symptoms, with some research showing it can cut down flu symptoms by up to three days.
Elderberries have also been used to treat constipation, headaches, stress, and fever.
