It’s the start of the spring semester, which means there’s snow on the ground, a chill in the air and unfortunately, sickness. To combat the onslaught of the flu season and all the bacteria you face when you’re in class or meeting up with friends, here are some pretty simple foods you can eat to help bolster your immune system.

During the flu season, vitamin C is your best weapon to protect yourself from various bugs. Orange juice is a fan favorite — it’s simple and sweet and can help you wake up. Beets also provide vitamin C and are loaded with antioxidants that can help reduce inflammation. They pair well with red meats and pork, or you can toss them into a salad.

But the real vitamin C powerhouse, with more than two times the amount contained in oranges, are red bell peppers. These peppers are rich in beta-carotene, which the body translates into vitamin A. Eat these, and you’re giving yourself the edge you need to fend off any ailment. They help to promote healthy skin, make mucus manageable and keep the immune system clean.

Chicken noodle soup, another timeless classic that parents give their kids when they’re sick, is a melting pot of good health. This soup, filled with many nourishing ingredients, is bound to help you bounce back into top form. The warm broth helps alleviate sore throats while keeping you hydrated. The onions help decrease swelling and nasal congestion. The carrots help in the production of vitamin A. Cooked chicken releases cysteine, which helps alleviate some effects of respiratory problems.

Vegetables and leafy greens also play a vital role in our body’s processes and maintenances, which some veggie-haters may find unfortunate. The darker the leafy green, the healthier it is for you, containing both vitamins E and C. Think foods like spinach, kale, Swiss chard and arugula. You can eat these in a salad or try to mix them into a sandwich. If you still are finding it hard to eat, try blending them into a smoothie with some of your favorite fruit and juice.

Finding time to plan meals can be hard. Don’t worry, there are a few easy-to-carry drinks that can support you and your on-the-go lifestyle. As long as there has been sickness, there has been tea — green tea and black tea are the most popular, as they have an antioxidant known as EGCG that helps supplement immune function. Green tea is the strongest out of the two because the fermentation process in black tea damages some of its nutritional qualities.

Matcha is a green powder made from ground tea leaves that can be mixed into food or, more famously, into a drink. It has similar compounds found in green tea but in a concentrated form. It also helps regulate your metabolism and calms the body and mind. When making a matcha tea, I like to put in some coconut milk, which sweetens it while throwing another flavor into the mix.

A widely used remedy for queasiness or nausea is ginger ale. Ginger itself is an antiemetic, which reduces the risk of vomiting when your stomach is in flux. However, since ginger ale is usually carbonated, it can make bloating worse. They do make ginger candies, which have the same effect and are also easy to carry with you. You can find them in places like Wegmans or Trader Joe’s.

When trying to avoid sickness, your best chance is to get a head start. The idea that “you are what you eat” helps — if you eat poorly, you’re most likely going to feel bad. Avoid that so you can start this new year and new semester with your best foot forward.

Taylor Lucero is an information management and technology major who is hoping to pursue a career in cybersecurity. His other passions include tasting food, sipping coffee, hugging dogs and taking the occasional power nap. He can be reached at tlucero@syr.edu.

Published on January 23, 2018 at 10:07 pm