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1. Black Pepper
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While black pepper is often dismissed as the “iceberg lettuce” of seasonings, the piperine it contains aids in the absorption of valuable nutrients from other foods.
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2. Red Meat
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Long lambasted as a promoter of heart disease and cancer, beef is now making special appearances in the health community as a source of zinc and selenium.
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3. Sunflower Seeds
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Almonds get most of the vitamin E attention, but low allergen sunflower seeds actually surpass nuts when it comes to this vital antioxidant.
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4. Squash
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Like carrots, pumpkin and other winter squash get their earthy orange tones from alpha- and beta-carotene, a mighty antioxidant that increases production of immune-supporting white blood cells.
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5. Citrus Fruit
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Grapefruit, oranges and lemons are loaded with vitamin C, an antioxidant well known for its immune-strengthening properties. They also contain limonin, which has been shown to have anti-carcinogenic effects.
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6. Cruciferous Vegetables
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Brussels sprouts, broccoli, cauliflower, cabbage and kale all belong to the same family and are packed with antioxidants, vitamin K and sulphoraphanes.
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7. Teas
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Black, green and white teas all contain the amino acid L-theanine, which bolsters the bodys defenses against infection.
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8. Garlic
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The sulfur compund allicin is released by garlic when it is crushed, and has been shown to reduce the frequency and severity of the common cold.
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9. Mushrooms
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Mushrooms like shiitake, maitake and reishi contain beta glucans, carbohydrates shown to supress cold and flu symptoms.
As temperatures drop into the frigid range, the good news is that seasonal allergies subside. But for the allergic community, the winter cold and flu season simply means a different challenge: where sneezing left off in early fall, wheezing often steps in.
A viral invasion that impacts the lungs can make sensitive windpipes more reactive, causing an increased propensity for asthma attacks and the need to up your medication. While regular exercise is often prescribed to help the immune system, winter sports also go hand in glove with a higher incidence of asthma exacerbations.
Scientists have yet to stumble upon a magic bullet for keeping viruses at bay, but many are turning to diet as a potential first line of defense. Far from the “superfood” fad of summer berries, pricey powders or top allergens like salmon and almonds, Mother Nature offers her own seasonal grocery list. As Allergic Living discovers, she packs infection-fighting antioxidants in a thicker shell, and provides ample winter stores to help bolster our immune systems right when we need it most.
1. Seasoning Saviors
Your spice cabinet deserves some healthy respect. While black pepper is often dismissed as the “iceberg lettuce” of seasonings, it aids in the absorption of valuable nutrients from other foods such as curcumin, the much-lauded yellowing compound in turmeric. Curcumin metabolizes quickly, so its potential infection- and cancer-battling benefits are often lost. But a study in India found that the substance piperine in black pepper increased availability of curcumin to the body by up to 2000 percent. Further research has shown that both black pepper and the spice cardamom, could greatly enhance the immune system while activating natural killer cells against certain tumors.
How to Enjoy: Marry fragrant spices in a homemade curry powder.
Combine: 1½ tablespoons coriander seeds, 2 teaspoons turmeric, 1½ teaspoons cumin seeds, ½ teaspoon black peppercorns, ½ teaspoon crushed red pepper, ½ teaspoon cardamom seeds, ¼ teaspoon whole cloves, ¼ teaspoon ginger powder and 1/8 teaspoon cinnamon in a spice grinder, and blend until powdered. Whisk into coconut milk for a quick Indian curry or sprinkle it on popcorn.
Next: Red meat, sunflower seeds, squash and more