One day it feels like fall and the next everyone is coughing and reaching for tissues. Keeping the right foods on hand makes it easier to stay strong and bounce back if you catch something. These nutrient-rich picks support your immune system and help keep energy up when you need it most. Stock up now so you can spend less time scrambling and more time resting when a cold shows up.
Bone Broth
Keep a stash of bone broth in your freezer for when the first chill hits and a cold tries to sneak in. Slow simmered bones give it minerals and amino acids that support your immune system and help repair your gut lining. Sip it straight from a mug or use it as the base for soups and stews. It hydrates you and delivers nutrients in a way that plain water just cannot match when you feel run down.
Berries
Fresh or frozen berries deserve a permanent spot in your kitchen. They are loaded with antioxidants and vitamin C that help protect your body as the cold season sets in. Stir them into oatmeal, blend them into a smoothie, or eat them by the handful. They add a natural sweetness while helping your immune system stay strong when everyone around you is starting to sniffle.
Garlic
Garlic is a pantry essential long before the first frost. It contains natural antimicrobial and antiviral compounds that can help your body stay on defense. Toss it into soups, sauces, or roasted vegetables to give meals more depth while quietly boosting your immune health. Keeping a few heads of garlic on hand means you can add a little protection to almost every dinner without even thinking about it.
Ginger
Ginger brings more than just flavor to your cooking. It has natural anti-inflammatory benefits that can calm a scratchy throat or a queasy stomach. Slice it into hot tea, grate it into stir fries, or add it to soups for an extra boost when the air starts to turn cold. Having a knob of fresh ginger ready in the fridge makes it easy to stay ahead of seasonal bugs.
Chicken Soup
A pot of chicken soup is worth stocking ingredients for before cold weather arrives. The combination of broth, vegetables, and tender chicken provides hydration, protein, and anti-inflammatory properties that help clear congestion. Keep homemade broth and cooked chicken ready to throw together so you can warm up a pot quickly when you feel a cold coming on.
Citrus Fruits
Oranges, grapefruits, and lemons are a bright source of vitamin C that helps strengthen your immune defenses. Keeping a bowl of citrus on the counter means you always have something fresh to slice into water, squeeze over vegetables, or eat as an easy snack. When cold season starts early, these fruits give you a natural way to stay hydrated and keep your immune system ready.
Coconut Water
Coconut water is an easy way to stay hydrated when you are fighting off a cold. It contains natural electrolytes and nutrients that help replace fluids better than plain water. Drink it chilled straight from the carton or mix it into smoothies for extra hydration when your body needs it most. Having a few containers on hand makes it simple to give your system a boost on days you feel worn down.
Honey
A jar of raw honey can help calm a sore throat and quiet a nagging cough. It also contains natural antimicrobial properties that help your body defend itself during cold season. Stir a spoonful into tea or drizzle it over yogurt for a simple remedy that doubles as a treat. Keeping honey stocked means you can reach for something comforting and helpful when that scratchy feeling starts.
Yogurt
Keep plain yogurt in the fridge to give your immune system steady support. The live cultures help maintain healthy gut bacteria, which play a key role in fighting off colds. It’s easy to eat even when your appetite dips. Stir in fresh fruit or a spoonful of honey for extra nutrients and a quick snack that feels soothing when you are run down.
Salmon
Salmon is rich in protein and omega-3 fatty acids that help reduce inflammation and keep your strength up. Stock a few fillets in the freezer so you can bake or pan-sear them when the weather turns cold. A serving of salmon supplies nutrients your body uses to stay strong while also giving you a satisfying meal when you need something nourishing.
Leafy Greens
Greens like spinach, kale, and chard are packed with vitamins and antioxidants that help your body fight seasonal bugs. Keep a bag in the fridge or freezer so you can toss them into soups, stews, or smoothies. Adding a handful to chicken soup or a quick sauté gives you a nutrient boost that makes a difference when cold season starts to bite.
Oatmeal
Oats are gentle on the stomach and give long-lasting energy, which matters when you don’t feel like eating much. Make a big batch and top it with berries, honey, or cinnamon for extra immune benefits. Keeping oats in the pantry ensures you can have a warm, filling breakfast ready fast on chilly mornings.
Cinnamon
Cinnamon does more than add flavor to oatmeal and tea. It contains natural anti-inflammatory compounds that can help your body fight colds. Keep a jar in the spice cabinet and sprinkle it on fruit, stir it into drinks, or use it in baking to add a health boost without extra effort.
Spicy Foods
Foods with chili peppers or other hot spices can help clear sinuses and ease congestion when a cold sets in. Stock hot sauce, chili flakes, or spicy condiments so you can add a kick to soups and stews. The heat can also help warm you from the inside and encourage your body to sweat, which can be comforting when you feel clogged up.
Green Tea
Green tea is loaded with antioxidants that help support your immune system and keep you hydrated. Keep a box of tea bags on hand to brew whenever you feel a cold coming on. A warm cup soothes a scratchy throat and gives you a quiet moment to rest while your body works to stay healthy.
11 Immune-Boosting Foods You’re Not Eating Enough Of
Keeping your immune system strong is more important than ever, and the right foods can make a big difference. Eating certain ingredients can help you stay healthy and fend off illnesses by providing essential vitamins and antioxidants. Try incorporating some of these key foods into your diet on a weekly basis to help stay strong and healthy for when sickness comes your way.
Read it Here: 11 Immune-Boosting Foods You’re Not Eating Enough Of
12 Healthy Eating Habits For Busy People
Eating healthy when you’re super busy can feel like an impossible task, but it doesn’t have to be! With a few smart habits, you can stay on track without turning into a stressed-out meal-planning zombie. Turn up your healthy eating game with these tips that’ll keep you eating right even on your craziest days.
Read it Here: 12 Healthy Eating Habits For Busy People
Select photos provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
