5 Foods to Help Fight Back this Cold and Flu Season

Getting sick during cold and flu season may seem inevitable. However, it’s possible to give your immune system a well-needed boost with a few easy adjustments to your diet. Here’s what you need to know about the link between what you eat and how well your body can fight off diseases. 

How Eating The Right Food Helps Your Immune System

Researchers are still learning a lot about the link between nutrition and how it affects the body’s defenses. One thing that’s clear, however, is that eating well has a positive impact on the immune system.

While it’s normal for persons to grab a supplement during cold and flu season, that’s not usually enough. The immune system is a complex structure that includes the skin, respiratory system, digestive system, and an entire tracking network that targets pathogens.

That means the immune system is more likely to benefit from a regular infusion of nutrients than the occasional boost of vitamins and minerals. To get to the bottom of this phenomenon, scientists have identified that maintaining a healthy gut microbiome is key.

This microbiome consists of trillions of microorganisms whose activities directly influence a healthy immune response. 

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For example, certain microorganisms focus on breaking down the short-chain fatty acids that typically stimulate activity in immune cells.

By maintaining the right diet, you’ll encourage the growth of those beneficial microorganisms in the gut microbiome.

READ: 3 Feel-Better, Immune-Boosting, Flu-Fighting Soups

Key Foods for Flu To Include In Your Diet

The good thing about this list of foods is that many of them have multiple benefits or have the same effect on the immune system so you don’t have to worry about including every single one. Here are the foods you should be looking out for. 

• Elderberries – high in antioxidants, which help to reduce inflammation.
• Blueberries – another great source of antioxidants.
• Button mushrooms – contain high quantities of selenium and B vitamins.
• Dark chocolate – contains the antioxidant, theobromine.
• Turmeric – has anti-inflammatory properties. 
• Acai berries – contain anthocyanins, which are powerful antioxidants.
• Oily fish – contain healthy omega-3 fatty acids.
• Oysters – a good source of zinc, which boosts white blood cells.
• Watermelon – has glutathione, which is an antioxidant
• Brocolli – a good source of Vitamin C.
• Sweet potatoes – contain beta carotene, which is a precursor to Vitamin A.
• Spinach – has antioxidants and essential vitamins.
• Wheat germ – has vitamins, healthy fats, fiber, and B vitamins.
• Low-fat yogurt – contains live bacterial cultures that help the gut microbiome.
• Kefir – another source of live bacterial cultures. 
• Ginger – has anti-inflammatory and anti-oxidative properties.
• Green tea – has flavonoids, which have been shown to fight off colds.
• Sunflower seeds – contains Vitamin E, which is an antioxidant.
• Miso – another good source of live bacterial cultures.
• Pomegranate juice – has been shown to have strong antiviral properties.
• Almonds – has Vitamin E, manganese, magnesium, and fiber.
• Citrus fruits – excellent sources of Vitamin C.
• Red bell peppers – another source of Vitamin C.

READ: Does Zinc Really Help Shorten Your Cold or Flu?

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Why This Knowledge Is Important

Regardless of the available evidence, some persons still think that proper nutrition only affects weight loss and illnesses such as diabetes, high blood pressure, and heart disease. African Americans, in particular, need to pay attention to taking care of their immune systems.

According to recent data from the Centers for Disease Prevention and Control (CDC), people of color appear to be more likely to catch the seasonal flu. Additionally, they’re at a higher risk of being hospitalized with the flu or flu-related complications. 

If adding foods to your diet sounds overwhelming, try going slowly. Research shows that you’re more likely to stick to these changes if they’re introduced at a comfortable pace.

Of course, tweaking your diet might not do much if you don’t take the necessary precautions to protect yourself during cold and flu season. Remember to get the flu vaccine, avoid persons who aren’t feeling well, and keep your hands clean. 

READ: Flu Shot Important During Pandemic: Which One Should you Get?