10 Foods to Help You Avoid the Swine Flu
by Susan Davis on 10/19/09 at 11:38 am
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Keep these icky viruses away
The threat of contracting swine flu may be remote for many segments of the population, but there is still good reason to do everything we can to build up our immune systems to ward off H1N1 and any other strains that may be circulating. Although downing massive amounts of vitamins, minerals and other supplements may the recommendations from some health professionals, the best and easiest way to protect ourselves is through a nutritionally balanced diet and regular exercise. If we consume the right foods, we shouldn’t need to ply our bodies with additional supplements to help ward off swine flu.
So what are the right foods? Here are ten tips for protecting your body against the H1N1 flu.
Ramp up your daily dose of protein.
Choose from protein-rich meat, chicken, fish, eggs and tofu.
Increase your dairy products.
Milk and other dairy products, such as yogurt, are also high in protein and have other important properties that help your immune system.
Increase your intake of Vitamin A.
Vitamin A helps keep our respiratory membranes in tip-top shape, so pile on extra servings of bright orange and dark green vegetables. Start with spinach, cabbage, carrots, pumpkins, apricots and mangoes. All are delicious as well as nutritious and beneficial.
Remember your daily dose of Vitamin C.
Vitamin C has important anti-viral properties, so be sure to include citrus fruits, berries, peppers or spinach in your daily diet.
Gnaw on some garlic.
Allicin is a nutrient that forms when raw garlic is crushed or chewed, and it appears to block the ability of viruses to invade and damage tissue. Try crushing a clove of garlic each day and mixing it with your salad dressing, or sprinkle on one of your protein choices. Garlic is one of the best flavor enhancers around!
Brazil nuts.
Three Brazil nuts a day will give you enough of the mineral selenium to help ward off nasty flu viruses, according to researchers at the University of North Carolina.
Chicken soup.
Grandma was right when she proclaimed her chicken soup could make you feel better. Both homemade and store-bought chicken soup can slow down several of the inflammatory processes that make colds worse. It also contains substances that help ease runny noses, coughs and sore throats.
Drink some red wine.
Research shows that quercetin, an anti-inflammatory and anti-viral agent found in red wine, is helpful in reducing flu incidents by up to 30 percent. So enjoy that glass of Merlot or Cabernet Sauvignon without guilt!
Mushrooms.
Tufts University investigators discovered that button mushrooms are powerful immune system boosters, thanks to a hefty helping of antioxidants and other substances that ward off viruses. Eating mushrooms also raises your levels of cytokines, another protein that protects your system.
Salmon.
The vitamin D in salmon is another flu-fighter. Apart from sunlight, salmon is one of the best sources of Vitamin D, in addition to its powerful Omega-3 fatty acids. Stock up on salmon and make it a regular part of your diet.
Eating a nutritionally balanced diet is one way to keep our immune system in tip-top shape, but we also have to remember to practice good hygiene and sanitary habits, too. Make sure to cover your mouth when coughing or sneezing and wash your hands frequently … using plenty of good ol’ fashioned soap and water and asking your doctor about getting the vaccine.
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