Fighting the Flu with Food

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

In the heat of flu season, you may wonder how you can boost your immune system. The top strategies for protecting your health during the flu season are to: eat smart, get adequate amounts of sleep, stay physically active, and reduce stress. One of the best ways to keep your immune system strong is to increase your consumption of immune-boosting antioxidants. According to eatright.org, "Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Free radicals can interfere with your immune system so fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections."

Antioxidants are found in fruits and vegetables. The three major antioxidants are vitamin C, vitamin E, and beta-carotene. To find these, look for purple, blue, red, orange and yellow hues. Beta-carotene can be found in apricots, asparagus, beets, nectarines, pumpkin, squash, spinach and watermelon. Vitamin C can be found in berries, broccoli, cantaloupe, honeydew, oranges, red, green, or yellow peppers, sweet potatoes, strawberries and tomatoes. Vitamin E can be found in carrots, mustard and turnip greens, spinach, nuts and sunflower seeds. Other foods packed with antioxidants are raisins, prunes, plums, red grapes, onions, eggplant, apples, eggplant and beans.

A vitamin or supplement can also help especially if you have children who are picky eaters, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. Also, make sure not to take too much by taking individual supplements of Vitamin C and E for example. Moderation is always the key.