Flu season has begun, and before your office becomes a chorus of coughs and sneezes, consider protecting yourself by consuming these super foods to fight the flu Because of its high content of nutrients that boost your immune system and therefore help your body defend itself against disease.
Food to fight the flu
Tonia Reinhard, speaker and author of books on nutrition, recommends eating these five superfoods during the winter season. Include them in your daily diet and in your company’s canteen menu:
1. Salmon
Fish like salmon are high in protein and omega-3. “Protein is needed to synthesize the structures of the immune system, including the skin, membranes, cells, and antibodies,” Reinhard says. Without these structures, the immune system is like a soldier without a sword, left defenseless against viruses and bacteria. Reinhard recommends eating two servings of salmon a week.
2. Greek yogurt
This type of yogurt has high levels of protein as well as numerous probiotics. “Yogurt that contains live cultures promotes a strong immune system because the ‘good’ bacteria prevent the ‘bad’ bacteria from increasing,” says Reinhard. The expert recommends consuming 220 grams a day.
3 eggs
An egg contains around 6.8 grams of protein (it is recommended to consume around 50 grams a day). Protein is essential for building muscle mass and keeping your body strong. Eggs are also rich in vitamins and minerals, including B6 and B12 that contribute to a healthy immune system.
4. Nuts
In addition to being a protein-rich snack, walnuts are an excellent source of selenium and zinc, two essential minerals for a healthy immune system. Brazil nuts have the highest selenium content and Japanese chestnuts have the highest zinc content.
5. Peppers and Dark Leafy Greens
While citrus fruits are probably the first thing that comes to mind for extra vitamin C, bell peppers and dark leafy greens like spinach, Brussels sprouts, broccoli, and romaine lettuce are higher in vitamin C. Although vitamin C does not itself prevent the flu, it does help reduce illness time.
Red bell peppers have three times as much vitamin C as an orange. Reinhard recommends eating at least some of these vegetables raw, or dipped in hummus to gain more protein and increase the nutritional content. “Vitamin C is present in many vegetables, but cooking them reduces the protein content,” says the expert.