Beat the Winter Blues with These 3 Antioxidant Rich Foods

Bring on the tissues and cough drops. The Christmas spirit has passed, the first snow has fallen, and the winter slump has officially begun. Vegetables and fruits are part of a healthy and well-balanced diet, but there are specific superfoods that take first prize when it comes to strengthening your immune system. Cranberries, beets, papaya, lemon, and of course, oranges, fall into this award-winning group. Packed with essential vitamins and nutrients, and high in antioxidants, these fruits and veggies are a go-to when you sense an oncoming cold. After all, the key to fighting illness is to do it from the inside out.

Beets may not immediately come to mind when you list your top fruits and vegetables, but these antioxidant packed root veggies help strengthen your immune system immensely. They are extremely versatile and be can configured into many recipes including salads, juices and rice dishes. Beets are an excellent source of magnesium, folate, fiber, and Vitamin C. Beets also have an essential amino acid called Betaine, which protects cells and fights off inflammation. Other anti-inflammatories such as garlic and ginger can be combined with beets to make a tasty, cold fighting soup. Nothing is more comforting than a warm soup, and knowing all the benefits that it’s ingredients provide for your body makes it even better! Head on over to The Minimalist Baker for this amazing Curried Beet Soup recipe.

Christopher Columbus called papaya the “Fruit of the Angels”, and rightfully so. This soft, sweet, and super filling fruit is not as exotic as it is claimed to be. Nowadays, papaya can be purchased in many supermarkets, and your immune system will be thankful for that! Papayas are round, almost pear shaped fruits that can grow up to over a foot long. Papaya has over 100% of the daily recommended amount of Vitamin C, which is essential for a healthy functioning immune system… move over oranges! Getting the daily recommended amount of Vitamin C can help reduce the duration and severity of colds. Papaya also contains many unique enzymes, such as papain and chymopapain, which help ease inflammation and improve your overall health. If you’re looking for something to soothe your sore throat, or maybe take you away from the dull winter reality and into a tropical dream vacation, a papaya ice pop will do just the job. Adding lemon juice for an extra immune boost, and bananas for a potassium kick will create the most delicious and healthy treat!

Tiny but mighty, cranberries can help resist many infections and diseases as well as improve the overall immunity of your body. Cranberries are loaded with powerful antioxidants that can fight off unwelcome illness and keep you healthy. Antioxidants protect your cells from damage by free radicals, which are unstable molecules that wander around your body that can cause problems in excess. But fear not, cranberries to the rescue! They are especially helpful for people with generally weak immune systems, who suffer greatly during cold and flu season. You can eat these little guys fresh, frozen, dried or juiced. Mix dried cranberries with mixed nuts and some dark chocolate (the darker the better!) for an antioxidant packed, easy to eat snack. The selenium from the nuts will also help your immune system be in its tip-top shape. Take on this year’s cold and flu season by incorporating these beneficial fruits and veggies into your everyday diet.