Immunity Foods For The Flu Season

Immunity Foods for the Flu Season

By Maryam Rastkerdar

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Influenza (commonly known as the flu) is a respiratory illness caused by specific strains of the influenza virus with highly contagious properties, and it’s usually spread by the cough and sneeze of an infected person.

While October marked the start of the flu season, it’s important to maintain a healthy diet and lifestyle through the winter and into the spring to both eliminate the risk of getting sick and maintain a strong immune system. What follows are some ways to keep yourself healthy by eating yourself healthy.

1. Garlic
Loaded with antioxidant properties and the sulfur containing allicin, garlic was found to be effective in preventing and helping with a faster recovery during the flu season. Not only does allicin strengthen the immune system, but is also has a broad spectrum of anti-viral, anti-microbial and antifungal activity. Allicin becomes activated after chopping or mincing breaks garlic’s cell wall.

2. Tea
A wide variety of teas offer health benefits through their polyphenol content; however, green tea specifically provides more polyphenols than most. Polyphenols are a type of antioxidant, and tea polyphenols comprise catechins, flavonols, theaflavins, and anthocyanins, which all provide antiviral activities. Polyphenols also provide anti-inflammatory and anti-oxidative properties, which could be beneficial during influenza infection.

3. Zinc
An essential trace mineral, zinc is required for cellular function including immune cell production. Studies have shown that ingesting zinc helps reduce the length and severity of colds if taken within 24 hours of the start of symptoms. In addition to supplemental zinc, pumpkin seeds, red meat, chickpeas, and nuts are great sources of zinc.

4. Mushrooms
Medicinal mushrooms such as reishi, shiitake and maitake possess anti-oxidative, anti-viral and anti-bacterial properties. Mushrooms containing β-glucan, and β-glycosides have been shown to significantly stimulate the immune system and thereby help slow the growth of the influenza virus.

5. Dairy products
The gastrointestinal system plays a central role in maintaining a balanced immune system. Studies have shown that bifidobacterium bifidum, a specific strain of probiotics, has beneficial properties in fighting influenza by regulating the immune response. By incorporating probiotics into our lifestyle by either consuming dairy products like yogurt or taking supplements, we can help boost and support a healthy immune system.