6 Foods That Promote Weight Loss AND Boost Your Immune System

6 Foods That Promote Weight Loss AND Boost Your Immune System

You know you need to wash your hands and stay far away from that sneezing co-worker. But what about the healthy foods you need to combat the sniffiest time of the year? We asked Laura Manning, R.D., of Mount Sinai Medical Centre, to help sift through the old wives’ tales and home remedies and give you the straight advice that'll keep you away from the doc—and help you lose a few pounds while you're at it.

1. Oranges

There is really no ailment that oranges can’t help with: They fight viruses, give you electrolytes, and help repair tissue and bone strength. That said, oranges have not been proven to prevent a cold from happening. They can help you when you’re already on the couch, though. Plus, the juicy flavor can satisfy your sweet tooth for way fewer calories than baked goods or candies pack.

2. Kale

It's the food of the moment for a reason: Kale is packed with immune-boosting antioxidants, and each leaf gives you the major bang for your buck (or bite). Manning recommends sautéing it in garlic and olive oil, although you'll want to skip covering it in a pound of cheese, as many restaurants do.

3. Yogurt

It's not just a low-Cal breakfast food. The probiotics in your morning meal help keep you in balance, especially on your digestive tract, says Manning. "It acts like a lock and key to keep the good stuff in and the bad stuff out."

4. Garlic

You don't need to be told how much flavor garlic brings to a dish. But it's also a cancer fighter that's full of antioxidant compounds. "Garlic belongs to the allium family, which includes onions, leeks, and shallots," says Manning. They're all good for you, and they all make your food more delicious without adding tons of fat.

5. Tea and Honey

Tea is very comforting when you're miserable on the couch, but that's not all it has to offer. "Hot foods help congestion and loosen mucus," says Manning. Honey can also soothe throats that are sore from coughing, so add a dollop to your favorite brew. You don't have to worry about the sugar in that honey, either—green tea has been proven to increase metabolism.

6. Chicken Soup

Yep, you can give grandma the credit she deserves for this one. The hot broth breaks up congestion, the chicken’s protein helps repair your cells, and the veggies are packed with antioxidants. The catch? “The compounds have to come from making it yourself,” says Manning. “A can isn’t helping you.” The pre-made kind is filled with preservatives and sodium, so DIY in your kitchen to save calories and have a well-balanced meal.

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Eating whole foods - Key to weight loss success

Six-foot one-inch tall Kerry Hoffman used to weigh 343 pounds, have diabetes and frequently indulge in processed, unhealthy foods (1). "I ate anything that tasted good -- wings, pizza, stuffed burgers, tons of sweets and dessert," said Hoffman, whose father passed away from liver disease. Not long after his father's death came the birth of his daughter. These two life events served as his breaking point, urging him to become healthy.

Today, the 32-year-old man has shed 154 pounds, and he currently weighs 189 pounds. He's no stranger to triathlons and cycling, and is used to people coming up to him asking for his weight loss and health advice.

More important than his participation in fitness events is the fact that his health has improved significantly. He recalls visiting his doctor and hearing him announce, "You have officially cured yourself of diabetes." (1) Furthermore, Hoffman was also taken off other medications for cholesterol and blood pressure.

Eating better to achieve weight loss goals

Hoffman explains that, in addition to incorporating fitness into his daily routine, he began eliminating junk food from his diet, which he still avoids today. "I eat mainly whole foods. I stay away from processed stuff as much as possible," he said. "I never ate vegetables or salad before, and now two helpings of salad with homemade dressing is a staple every evening, as well as a fresh veggie." (1)

Losing weight, as most are aware, is beneficial for overall health. Not only can losing excess pounds provide relief for the body's joints and increased energy, but studies show that weight loss achieved at any age also has long-term cardiovascular benefits (2), suggesting that it's possible for people to improve health no matter their age.

Others also prove that fresh fruits and vegetables are key to weight loss

Others like Hoffman have also been successful in the weight loss department, attributing their changes to better fitness and dietary habits.

For example, Justin Willoughby lost over 550 pounds in part due to giving up high-sugar foods and processed meats and, instead, enjoying natural foods and plenty of fruits and vegetables (3).

There's also Luis Melendez, who lost 120 pounds and no longer needs to be on certain medications, because he turned to a raw food diet (4).

Jennifer Lilley is yet another weight loss success story who says her ability to lose, and keep off the 70 pounds she lost, is in large part because of the fact that she includes plenty of fresh fruits, vegetables and superfoods in her diet (5).