Guest post by Kelly Hogan, MS, RD, CDN, a registered dietitian who has worked within The Mount Sinai Hospital for the past three years, is now focusing on breast cancer nutrition for the Dubin Breast Center. Kelly provides individual counseling in the areas of wellness, weight management and symptom/side effect management, in addition to creating patient education and wellness programs.

Although we usually can’t prevent illness one hundred percent (like how that cold your co-worker had the other day is now your cold, too), good nutrition can help boost immunity, and certain foods and nutrients may help you get from couch to normal life a bit quicker. Here are a few to think about incorporating into your day, whether you’re holed up with the sniffles already or trying to ward them off with all your might.

Tea – a hot cup of tea can provide a myriad of benefits, and there is nothing more comforting on a chilly winter day. Tea also contains certain immune-boosting antioxidants called catechins, which help to stabilize free radicals in the body and reduce oxidative damage. Green tea is exceptionally high in catechins, and regular consumption may help keep you healthy during cold and flu season. Green tea use has also been linked to reduced risk of cardiovascular disease and some cancers, though current research somewhat inconsistent. If you’re already sick, tea can and should be your best friend (next to the Kleenex, of course). In addition to its powerful antioxidant punch, it can help soothe sore throats, break up chest congestion and keep you hydrated.

Yogurt – one of the best and most readily available sources of probiotics, or “good” bacteria, which are key for maintaining a healthy digestive tract. The gut and overall immune system are known to be linked, and there is ongoing research regarding the important role probiotics may play in immunity and the development of white blood cells, which can help protect us from infection. What’s more, probiotics may also be a key player in the prevention of chronic disease and obesity. Aside from cultured yogurt (Greek is my favorite – twice the protein!), probiotics are also present in a variety of other fermented foods, such as:

• Kimchi
• Kombucha
• Sauerkraut
• Kefir

Fruits and vegetables – it would be remiss to not mention these nutrient-packed powerhouses (but let’s be honest, I can usually find a way to talk up my love for kale). Fruits and veggies all contain antioxidants, and choosing ones that are high in vitamin C and beta carotene can further help boost immunity. Think sweet potatoes, citrus fruits, dark leafy greens, strawberries and bell peppers. My favorite vegetable group – the cruciferous vegetables – may also promote the function of certain immune cells and are being studied for possible cancer preventative properties. Think broccoli, cauliflower, Brussels sprouts, kale and cabbage here.

Turmeric – has long been used in Eastern cultures as somewhat of a “healing” spice. Turmeric is quite high in antioxidants and contains curcumin, which is a known anti-inflammatory compound that may also activate immune cells important for fighting infection. Because of these potential immunomodulatory and anti-inflammatory properties, curcumin is also being studied for possible protective benefits against the development and spread of some cancers. To incorporate turmeric into your diet, try making any traditional Indian curry dish, throwing a teaspoon of the spice into a smoothie or trying this recipe for “golden milk” – perfect for a cold winter night. Note: I do not recommend taking turmeric or curcumin as a dietary supplement as it may interact with some medications and chemotherapies; speak with your doctor if you are thinking about doing so.

Turmeric “Golden Milk” Recipe

Serves 2

Ingredients

• 2 cups unsweetened almond milk
• 1 cup water
• 2 tsp honey
• 1 tsp ground turmeric
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• Pinch black pepper

Instructions

Add all ingredients into a small saucepan and bring to a light boil, stir to combine ingredients. Simmer on low heat for 10-15 minutes. Transfer to mugs and serve warm, topped with an additional pinch of cinnamon as desired.