What to drink to boost your immune system.

It's that time of year when many of us think about what we can do to get through the cold season without catching a cold or flu. The first thought often turns to boosting the immune system, either through healthy foods or immune-enhancing drinks. The immune system is the body's natural defense network, made up of cells, tissues and organs that help protect the body against bacteria, viruses, fungi and other harmful substances. The immune system provides a barrier to prevent intruders from entering the body, but it also has a complex system of cells to fight pathogens if they do manage to enter the body. A healthy lifestyle that ensures quality and sufficient sleep is essential for strong immunity. Adequate consumption of healthy foods and beneficial beverages can also help strengthen the body's immune system.

Here's what to drink to boost your immune system. Because our bodies are approximately 60-70% water, and every bodily function requires water, drinking adequate amounts of water is a great starting point for keeping your immune system functioning. When the body is dehydrated, it can promote the growth of bacteria and viruses. That's why it's so important to make sure you're drinking the optimal amount of water for your body's needs every day. Some of the ways water helps support the immune system include facilitating the absorption of nutrients and maintaining the mucous membranes in the nose, mouth and throat that are often the first line of defense against a pathogen and a natural barrier against infection.

Water is also an essential component of lymphatic fluid, which carries white cells that help fight infection. A study published in the journal Medical Hypotheses reported that individuals who were noted to be dehydrated before contracting COVID-19 had an increased risk of dying from COVID-19. The authors recommend that there should be public health recommendations to drink more water to help prevent and have better results in the fight against COVID-19. Green tea is another great drink to enjoy to support the body's natural defenses. Green tea is rich in beneficial polyphenolic flavonoids, which provide a host of health benefits, from reducing the risk of heart disease and certain cancers to managing systemic inflammation.

According to a study published in the journal Molecules, green tea boosts immunity through its antioxidants that help protect cells from oxidation and reactive oxygen species. Green tea is thought to protect against disease and infection through its antioxidant capacity, as well as through many other proposed pathways. Kefir is a fermented yogurt-like drink made from different types of milk, such as cow's, sheep's and goat's milk. Like yogurt, kefir is rich in various beneficial probiotics that help maintain the balance of the microbiota of the gastrointestinal tract. The main beneficial bacteria in kefir is Lactobacillus kefiri, while the main probiotics in traditional yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

A study published in the journal Nutrients reported that kefir offers antioxidant, antimicrobial, anti-inflammatory, wound healing and many other health benefits. Whether you brew it yourself or buy a brand of lemon ginger tea at your supermarket, this herbal tea is a great choice to keep your immunity up. The tea is made by combining grated ginger and lemon juice in warm water. Lemon ginger tea is rich in vitamin C, an antioxidant known to help protect cells from oxidative damage. Vitamin C also provides anti-inflammatory properties and helps reduce negative immune responses, according to research published in the journal Antioxidants.

Ginger also possesses more than 100 bioactive compounds that help fight nausea, reduce the risk of certain cancers, improve blood lipids, reduce inflammation and more, according to research published in the journal Nutrients. Orange juice is often known as an excellent drink if you are trying to fight off a cold or flu virus, and there is significant scientific support for the association between orange juice and the immune system. According to a study published in Frontiers in Immunology, the vitamin C and folic acid in citrus juices maintain the integrity of the immune barrier and protect many types of immune cells. Furthermore, the bioactive compounds in citrus fruits have anti-inflammatory effects to support immunity. Both orange and grapefruit juice are nutrient-dense and provide more than 100% of your daily vitamin C needs in a single serving.

These 100% fruit juices also provide vitamin A and folic acid. When shopping for orange juice, you can even find options that are fortified with vitamin D, a well-known nutrient for healthy immunity. Like citrus fruits, tomatoes are rich in vitamin C as well as lycopene, a beneficial antioxidant carotenoid that has many health benefits and is known to help reduce systemic inflammation. Tomato soup is often recommended when you have a cold or flu because of its vitamin C, but refreshing tomato juice will provide similar amounts of vitamin C. To keep sodium levels in check, look for low-sodium tomato juice.

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