Fight flu with these foods

Flu viruses are tricky things: as the strains change every year, our bodies find it difficult to build up a natural immunity against them.

Include these foods and nutrients in your diet to give your disease-fighting army of cells their best chance of winning the battle against the flu this winter.

Foods that boost immunity
Mother Nature has given us a number of foods that can help to build immunity. These foods include:

• 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 (mackerel, 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 and products that contain viable Lactobacilli and Bifidobacteria culturel.

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. 

Yoghurt products, which contain live Lactobacillus and/or Bifidobacterium cultures, boost immunity by stimulating the body to produce substances called cytokines. These 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
Generally speaking, you don't need supplements if you follow a healthy diet. However, people who are exposed to greater risk of contracting flu and/or having serious side effects, should consider taking a complete vitamin and mineral supplement.

Make sure the supplement contains vitamin C, beta-carotene, and trace elements like zinc and selenium. Selenium also has a protective effect in terms of immune function and isn't always present in foods. 

Take omega-3 capsules (salmon oil or cod liver oil) and try to eat a cup of yoghurt a day. Use the low-fat variety if you are scared that eating a milk product every day will push up your fat and cholesterol intake.

Now that live cultures of Lactobacilli and Bifidobacteria can be purchased in capsule form at most health shops, you can take these capsules on a regular basis to boost your immunity.

Our grandmothers weren't so silly after all when they made their children take a spoonful of cod liver oil every day. Nowadays we don't need to hold our noses and swallow bravely, fish oil capsules are taste- and odourless.

If you do contract flu, take extra vitamin C (fresh orange, guava or grapefruit juice) and a zinc supplement, and stay in bed and rest.

(Dr I.V. van Heerden, DietDoc)