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| Monday, November 24, 2008 |
| Fight the Flu with Food |
It is flu season again, which means people will be sneezing, coughing, whining and generally feeling terrible. I do get a flu shot but since it is not always 100% effective, I’m still worried I will get the flu. Being around two young children all the time surely doesn’t help my chances. The germs are everywhere! I remember the last time I had the flu, I was out of work for a week and feeling horrible for almost two weeks. This year, I am determined to avoid that.
The flu is a contagious respiratory illness caused by a virus. According to the CDC, 5-20% of the population will get the flu this year. Hopefully, I won’t be one of them. Here are my five favorite foods for fighting off the flu:
- Good sources of vitamin C and beta-carotene: These two nutrients are powerful antioxidants associated with increasing immune function and fighting infections. Sources of vitamin C include: kiwi, strawberries, oranges, broccoli and green peppers. Good sources of beta-carotene include sweet potatoes, spinach, broccoli and butternut squash. Try including some of these foods on most days to give your immune system a boost.
- Lean Meats & Fish: Lean meat like chicken or turkey and fish can really help protect against the flu because they are great sources of iron. Good iron levels are important to immunity. Lean meats also contain zinc and essential amino acids which might help fight of infection. Eat a food high in vitamin C along with your lean meat or fish to boost iron absorption.
- Garlic: Garlic is thought to act as an antioxidant and destroy free radicals in the body. It is thought to boost immunity and also contains allin which can act as a decongestant if you do end up with the flu.
- Carbohydrates: I know carbs have gotten a lot of negative attention in the recent years, but they can be a big help in fighting the flu. Carbs provide energy for the body. Without carbs, the body has to get energy by breaking down tissue which can leave the body weakened and make it a target for infections. Try to eat whole grain carbs such as potatoes, whole wheat bread, fruits and vegetables.
- Green Tea: Green tea contains powerful antioxidants that can help boost immunity and fight off the flu. Green tea does contain caffeine so you may want to monitor your intake.
Try incorporating these foods whenever you can. There are many other foods that may help fend off the flu, but overall you just want to stay nourished. Try to make healthy choices 80% of the time. This leaves room for holiday parties and treats but ensures that you get all the nutrients you need. As always, don’t stop exercising during flu season. Exercise has been found to boost immunity. If you stay nourished and keep exercising, your odds of getting the flu will be lower. If you do get the flu, it might be a short lived, more mild case than someone who is not well nourished.
- Jennifer
Labels: healthy eating, Jennifer, Mindful Eating
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posted by The Sensei Team @ Monday, November 24, 2008   |
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