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Flu viruses are tricky things: as the strains change every year, our bodies find it difficult to build up a natural immunity against them.
Take these steps and give your disease-fighting army of cells their best chance of winning the battle against the flu this winter.
Foods that boost immunity
- Foods rich in Vitamin C: guavas, oranges, lemons, grapefruit, kiwi fruit, cabbage, broccoli and green peppers.
- Foods rich in beta-carotene: pumpkin, sweet potato, butternut, broccoli, spinach and yellow peaches (fresh and dried).
- Foods rich in Omega-3 fatty acids: fatty fish (tuna, pilchards, sardines) and omega-3 enriched foods.
- Foods rich in zinc: fish, seafood, especially fresh and canned oysters, meat, poultry, eggs, cheese, milk, peanut butter and unprocessed grains and cereals.
- Foods that contain certain fermentation organisms: yoghurt.
Infection fighters
Vitamin C and beta-carotene are two of the most powerful antioxidants found in food. Antioxidants stimulate immune function and help our bodies fight diseases and infections.
Omega-3 fatty acids have a similar function and yoghurt products, which contain live lactobacillus and/or bifidobacterium cultures, boost immunity by stimulating the body to produce substances called cytokines, which are involved in fighting infections.
Zinc is an essential trace element that also stimulates the body to fight infections like flu.
Supplements that boost immunity
Anyone who follows a well-balanced diet doesn’t need supplements. Still, those with weak immune systems and other chronic conditions may need to consider a vitamin and mineral supplement.
Make sure that the supplement contains Vitamin C, beta-carotene, and trace elements like zinc and selenium. The latter trace element also has a protective effect in terms of immune function and isn’t always present in foods. Some popular breakfast cereals have recently been enriched with selenium.
Take Omega-3 capsules (salmon oil or cod liver oil) and try to eat a cup of yoghurt a day. Use the low-fat kind if you’re concerned about your calories.
Now that live cultures of lactobacilli and bifidobacteria can be found in capsule form at most health shops, you can take these capsules on a regular basis to boost your immunity.
