On your next travels, it’s important to note that drinking water is well-advised during your flight. While other options on the drink cart may seem more tempting, water holds many more benefits while onboard. It will help battle dehydration, dry skin, and headaches — which are caused by cabin pressure and circulating air. However, be sure to take note that bottled water is what makes all the difference.

According to flight attendants, water tanks are cleaned sporadically on planes, and the workers themselves would not even drink water from an aircraft. If that is not enough to convince you otherwise, then a study from the Environmental Protection Agency and their findings may do. In fact, the study revealed that one out of every eight plans in the U.S. does not actually meet the standards for water tank cleanliness. Moreover, the study found that 12% of tested aircrafts had tested positive for coliform, which is a bacteria commonly found in feces. Now, that’s sure to turn anyone away from the less-than-appealing option.

While this revelation may entice you never to drink plane water again, do not think that drinking bottled water is to be considered a less-than-exciting option.

Southern Living suggests that a “mocktail” made of seltzer water and some cranberry juice is enough to spice up your aircraft beverage. The water in the drink is sure to keep you hydrated while the cranberries in the juice have Vitamin C — which is extremely beneficial, especially after hours or days of flying.

Having a strong immune system protects your body from germs, viruses, and other harmful substances that could potentially make you fall ill. And in this day and age, no one wants to fall ill. So, what do you do? Follow a plant-based diet. This will help you build a strong immune response. Read on and learn about the foods that have been proven to fight off inflammations and viruses, and boost your immunity.

Garlic

These little things do more than just enhance flavor. They are important for having good health. In fact, ancient civilizations considered garlic to be a fighter against infections. This is why, many traditional recipes include it, for instance, pasta sauce. Garlic is also said to have properties that boost the immune system. It has a sulfur-based compound named allicin, which helps your body create a strong immune response against the flu, colds, and other viruses. It also has some anti-viral and anti-microbial properties that help you fight infections.

Broccoli

This is one of the most famous superfoods that most kids simply detest. But did you know that it is rich in vitamins like A, C, and E? It has phytochemicals that build a strong immune system. This green goodness is also a source of powerful antioxidants like lutein and sulforaphane. Furthermore, it also includes nutrients like phosphorus, zinc, magnesium, and iron.

Almonds

The presence of vitamin E in this dry fruit helps get rid of flu and colds. They are fat-soluble food, which means that your body should have fat for it to be absorbed. So, you can have nuts with almonds so that your body absorbs the vitamin E.

Papaya

Even though you are likely to eat only a couple of slices of this fruit, it gives you more than twice the amount of the nutrient vitamin C. You can include it in your smoothie or salad. Papaya has anti-inflammatory properties due to an enzyme known as papain present in it. This means it will help you fight bacterial infections like the dreaded sinusitis.