Hopefully you’ve gotten your flu shot by now, and are getting a decent number of hours of sleep per night …at least 7 to 8… while also taking steps to reduce stress. You may, however, be overlooking another tool in your arsenal for fighting off the flu: choosing flu-fighting foods that bolster your immune system. Registered Dietitian Erin Palinski-Wade says there are some superstar nutrients that will help keep you healthy.
Here are the top 4 that make her list.
Vitamin D
Research has shown that low levels of Vitamin D may increase your risk for catching seasonal colds and flu. To boost your intake, soak up some sunshine for 10 minutes each day, and incorporate sardines, eggs, and fortified low fat milk into your diet.
Omega-3 Fatty Acids
Load up on foods rich in these fatty acids by eating fish such as salmon, as well as walnuts, chia seeds, and flax. They’ll not only boost your immune system, but they’ll also reduce the levels of circulating stress hormones in the body—and promote heart health!
Probiotics and prebiotics
Up to 70 percent of your immune system comes from your gut. Probiotics promote a healthy balance of good bacteria in your digestive system and help your immune system to function at its peak. They can be found naturally in yogurt, sourdough bread, miso, and keifer as well as in supplement form.
Prebiotic foods feed the good bacteria already living in your digestive system. You can find them in foods such as asparagus, bananas, and oatmeal.
Fruits and veggies
Round out your diet with at least five servings of fruits and vegetables per day to make sure you’re consuming adequate amounts of Vitamin A, Vitamin C, and Zinc—all nutrients that boost the immune system, promote healing, and prevent infection. And remember, a healthy diet isn’t just important during flu season. Fostering a healthy immune system by what you eat year round can protect you from a host of other ills, including allergies and even cancer.
Pingback: How Scary Will This Flu Season Be? - Fajar Magazine