(BPT) - As the cold weather approaches, it's time to gear up for flu season. Even though germs are always around, you can take small, daily steps to give your body a better chance to stay healthy. Registered Dietitian and Nutritionist Dawn Jackson Blatner shares six simple, practical tips to keep your immune system strong during the fall and winter months.
1. Add spices to your meals
Certain spices like turmeric, garlic and ginger not only add flavor to your food but also provide natural anti-inflammatory and antimicrobial benefits. Consider adding these spices to your meals for a simple and tasty way to support your immune system.
2. Stay hydrated
Staying hydrated helps your body flush out toxins and defend against seasonal bugs. Water is essential, but broths and herbal teas are also good options that provide extra warmth and comfort during the colder days.
3. Eat colorful fruits and vegetables
The colors of produce reflect phytochemicals, natural compounds that offer unique health benefits. According to the Mayo Clinic, when eaten, these phytochemicals can provide certain health benefits, including antioxidants that strengthen your immunity. Filling your plate with a variety of colors, such as leafy greens, peppers, carrots and berries, ensures you get a wide range of protective nutrients.
4. Prioritize sleep
Sleep is the time when your body repairs and recharges. Getting seven to nine hours of restful sleep each night helps your body recover from daily wear and tear, and prepares your immune system to handle seasonal changes.
5. Practice good hygiene
Good hygiene is one of the easiest ways to reduce your chances of getting sick. Washing your hands regularly, avoiding touching your face and keeping frequently used surfaces clean can help reduce the spread of germs. Don't forget your phone and computer keyboard!
6. Eat immune-supporting meals
The meals you choose can help strengthen your body during flu season. As you plan your meals for the week, add immune-supporting options to your list. Cooking meals with wholesome ingredients like chicken broth and veggies such as this Harvest Stracciatella Soup (Italian Egg Soup with Vegetables) from Eggland's Best can help you stay nourished all season long.
Eggland's Best eggs contain six times more Vitamin D compared to ordinary eggs, which helps strengthen immune cells so they can defend against harmful bacteria and viruses. They also contain more than double the omega-3s compared to ordinary eggs, which support immune defenses and reduce inflammation. Plus, they provide high-quality protein, which is the building block of antibodies and immune cells, making it essential for strong defenses.
Pour the broth into the pot, over sauteed vegetables and bring to simmer, about 4 minutes.
While broth is coming to a simmer, put the eggs, cornstarch and half of the cheese (reserve remaining for upcoming step) in a medium bowl and whisk together.
Scoop out 1 cup of the hot broth from the saucepan and add to the egg bowl, whisking until smooth.
Slowly add the egg mixture to the soup in the saucepan, whisking constantly. Turn the heat down to low and continue cooking until the soup thickens, 4-6 minutes.
Stir in the chopped kale and cook for another 2 minutes until wilted. Season with nutmeg.
Serve in warm bowls with the additional cheese sprinkled on top.
You can find more immune-supporting recipes to get you through flu season at EgglandsBest.com.
