How to use food as 'medicine' during flu season
As flu season approaches, maintaining a strong immune system is important to ward off illness. Food plays a major role in influencing the body's immune system.
Every bite we take can either promote or worsen our health, making food an important part of our daily exposure, said Dr. April Wilson, Loma Linda University School of Medicine (USA).
1. The impact of food on the immune system
According to Dr. Wilson, some foods can help boost the immune system, while others can decrease the immune system's ability to respond effectively to infections.
Antioxidants and phytochemicals found in plants play a key role in strengthening and supporting the body’s recovery. These important components are abundant in colorful, whole foods such as fruits, vegetables, legumes, nuts, and complex carbohydrates.
Maintaining a healthy diet acts as a preventative measure. By consistently supplying the body with essential nutrients, white blood cells are better prepared to respond to illness.
Consuming too many sweets containing white sugar can temporarily impair the activity of white blood cells, making the body more vulnerable to injury.
2. Combine immune-boosting foods
To boost your immune system, consider incorporating immune-boosting foods into your meals. Antioxidant-rich berries are a great choice, even in colder months, or frozen berries (instead of fresh). Also, choose foods that are colorful… they provide a variety of nutrients to support your health.
Soups rich in vegetables and legumes are also recommended, especially in cold weather. Combining foods such as garlic, onions and berries can be especially beneficial for children, the elderly or those with compromised immune systems.
3. Choose immune-boosting nutrients
The following nutrients play an important role in immune health:
- Beta carotene:Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes…
-Vitamin C:Foods rich in vitamin C include citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.
-Vitamin D:Vitamin D is found in fatty fish and eggs. 100% milk and fruit juices fortified with vitamin D are also good sources of vitamin D.
-Zinc:Foods rich in zinc include beef and seafood, but it's also found in plant sources, including wheat germ, beans, nuts, and tofu.
-Probiotic:Probiotics are good bacteria that promote health. They should be increased in fermented dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi…
-Protein:Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, beans, and lentils.
In addition to a healthy diet, getting enough sleep is also important for maintaining optimal immune function. Ensuring you get 7-8 hours of sleep each night can significantly reduce your risk of illness.
The choices we make in our daily diet play a significant role in determining our overall health and our body’s ability to recover from illness. By prioritizing nutrient-rich foods, getting enough sleep, and adopting other healthy habits, we can strengthen our immune systems to ward off illness in general and the flu in particular.