Autumn is the time of year when our immune system needs extra support. With the temperature dropping and the number of colds increasing, it's important to drink the right beverages to help boost your body's resistance to disease. Here are seven healthy drinks that are not only delicious, but also packed with vitamins and minerals.
As the cold weather approaches, many of us start thinking about how to stay healthy during cold and flu season. One of the most affordable and easiest ways to do this is to turn to foods and drinks that contain nutrients that support immunity. Real Simple writes about which drinks optimize the immune system.
Green tea
“Green tea is a beverage associated with immune health because it’s rich in antioxidants called catechins,” says registered dietitian Amy Davis . Additionally, epigallocatechin-3-gallate (EGCG) is a plant compound found in green tea that has been linked to regulating and modulating the immune system. And if you’re sensitive to caffeine or prefer to drink tea in the evening, decaffeinated green tea is perfect.
Smoothies
Smoothies are delicious and easy-to-make drinks that can be loaded with immune-boosting nutrients. Add berries, kiwi, or citrus fruits for vitamin C, fortified milk or orange juice for vitamin D, avocado or spinach for vitamin E, hemp seeds for zinc, dairy or sunflower seeds for selenium, and yogurt or kefir for probiotics. All the plant-based ingredients in your smoothie will also provide fiber and plant compounds!
Echinacea tea
Echinacea is rich in immune-boosting vitamin C, selenium, zinc, and plant compounds. “Rich in antioxidants, echinacea has immunomodulatory, anti-inflammatory, antibacterial, and antiviral properties, making it a powerful immune support herb,” explains nutritionist Julie Pace . Plus, echinacea tea has a lovely, slightly earthy, floral flavor.
Ginger tea
“Ginger is known to have anti-inflammatory and antioxidant properties, helping to boost the immune system,” says Davis. Plus, ginger contains a variety of plant compounds and is caffeine-free. Add a little honey to this tea to boost its immune-boosting properties.
Matcha
Matcha boasts a range of plant compounds, including polyphenols and saponins, and one cup contains 13% of the daily value of vitamin C, as well as 4% of zinc. Choose loose-leaf and unsweetened options for maximum immune health benefits.
Bone broth
Bone broth has a tremendous impact on your immune health. “Bone broth has been linked to boosting the immune system due to its collagen and glutamine content, which support gut health,” says Davis. These nutrients work by supporting the integrity of the intestinal lining and the health of the gut microbiome.
Golden Latte
The golden latte, which is becoming an increasingly popular drink, contains the superfood turmeric. “Turmeric contains curcumin, which is a powerful anti-inflammatory compound that supports immune health, which is why the golden milk latte has become a popular option,” says Davis. Other spices, including cinnamon, ginger, and black pepper, also contain immune-boosting plant compounds. You can easily make this drink at home by warming two cups of your favorite milk and adding a teaspoon of turmeric, a drizzle of honey, and a sprinkle of cinnamon, dried ginger, and black pepper.
