By: Fresh n’ Lean
Flu season is here – and food is one of your best strategies to combat it.
According to the Centers for Disease Control and Prevention, over 2.6 million flu cases have been reported nationwide this season.
While getting vaccinated can help prevent the flu or lessen its severity, maintaining a diet that boosts your immunity is also important.
Here are eight dietary suggestions to help you steer clear of the flu.
The sunshine vitamin
Make sure to soak up some sun to fend off the flu.
Vitamin D, produced when sunlight hits your skin, is key for bone health as it regulates calcium and phosphorus levels. It is also known to enhance the immune system.
Moreover, a study from 2017 revealed that Vitamin D supplementation can provide protection against respiratory infections, including the flu.
In addition to sunlight, you can find Vitamin D in fresh fish and eggs, and supplements can help elevate your Vitamin D levels.
An apple a day…
…truly can help keep the doctor away.
Apples are packed with soluble fiber, which can enhance your immune health and diminish inflammation, along with an abundance of antioxidants.
Other foods high in soluble fiber include oat bran, barley, and citrus fruits like oranges, which are rich in Vitamin C and can aid in a quick recovery if you happen to fall ill.
Yogurt
Boosting your immune system begins in your gut.
It’s estimated that 70-80% of immune cells reside in our gastrointestinal tract, and yogurt containing probiotics with live and active cultures is excellent for supporting gut health. Just as washing your hands keeps germs at bay, nourishing your body can provide crucial nutrients for your digestive cells and the bacterial lining, which directly influences gut health, systemic inflammation, and immune function.
Stock up on salmon
Fatty fish like salmon are effective in lowering inflammation due to their omega-3 fatty acid content. Other sources of omega-3s include anchovies, oysters, and walnuts.
Fish oil is rich in DHA, which has been shown to enhance the activity of white blood cells.
In addition to being anti-inflammatory, omega-3s may help alleviate anxiety, which is essential for overall health.
Coconut oil
Coconut oil exhibits antiviral and antimicrobial properties primarily because of Lauric Acid. It can be utilized for cooking and as a substitute for butter in various recipes.
Furthermore, coconut oil is often employed to promote good dental health, and many pediatricians apply it topically for skin-related issues.
Be sure to select cold-pressed coconut oil that is organically produced and free from hexane, a chemical used in oil extraction.
Skip the sugar
Consider sugar to be fuel for negative health effects. Excessive sugar consumption can heighten inflammation, which diminishes the body’s capability to fend off viruses like influenza.
Sugar naturally occurs in various foods like fruits (fructose) and dairy products (lactose).
Problems intensify with added sugars, such as those found in sweets and processed foods.
Veggies are your friends
If it’s green, it’s likely beneficial for you.
Cruciferous vegetables such as kale, broccoli, and cauliflower are particularly advantageous as they support our detoxification systems.
Pay attention to the colors in healthy foods – they are part of the plant’s immune system, and consuming a variety of colors increases your intake of phytonutrients, thus enhancing the nutrients that support immune function.
Drink your water
Staying hydrated is essential, even during the chilly winter months.
Consistently drinking water can help you maintain and strengthen your immune system.
Water aids in fuelling the body’s metabolic processes.
And if you happen to catch the flu, consuming water and other clear fluids will help prevent dehydration.
