Is there a special diet to follow during the flu season?
This article will discuss nutritional advice during flu season. In my role as a nutritionist and dietician, I'll provide insight on the foods that can boost your immunity and keep you healthy. This comprehensive guide is supported by numerous research studies and offers a complete list of foods to avoid or eat during flu season.
Important Dietary Changes During the Flu Season
Diet is important, but especially in flu season. The importance of a balanced diet is crucial in strengthening the immune system. This is your first line against viruses like influenza. Nutrient-rich foods can help our bodies fight infections faster and heal quicker if they do get sick.
According to a study in the American Journal of Clinical Nutrition, deficiencies of micronutrients such as zinc, selenium and iron can affect immune response. Vitamin A, C and E and vitamin B-6 are also affected. It is therefore important to maintain a balanced diet throughout flu season in order to achieve optimal immunity.
Important Points for Getting Started
It's crucial to understand that, before diving into the specifics of dietary advice, no one food or supplement is able to prevent or cure flu. Certain nutrients, however, can help support the immune system and reduce the severity and duration of flu symptoms.
Harvard Health Publishing has released a report that recommends planning meals based on quantity, variety and quality. Include a variety of fruits and veggies in your daily diet. Modify portion sizes and choose whole foods instead of processed ones.
Flu Season Dietary Guidelines
- Citrus Fruits : Vitamin C rich, can help boost your immune system.
- Garlic contains compounds that improve the white blood cell function.
- Almonds are high in vitamin E. This is a powerful antioxidant.
- Yogurt contains probiotics which can help to strengthen your immune system.
- Spinach is a great source of beta-carotene and antioxidants.
- Poultry: Not only is chicken soup comforting for when you are sick, but it also contains a lot of protein that supports your immune system.
- Shellfish is high in zinc, which helps to maintain immune health.
- Sunflower seeds: high in vitamin E and selenium.
- Green tea: It contains flavonoids.
- Mushrooms are rich in B vitamins such as riboflavin, niacin and selenium. These B vitamins play an important role in maintaining a healthy immunity system.
Other Tips
In addition to a healthy diet, you should also maintain a good level of hygiene (like regularly washing your hands), be physically active, consume plenty of water, and sleep enough. These factors all contribute to maintaining a strong immune system, especially during the flu season.
Conclusion
While no one food is guaranteed to prevent flu, a diet that's rich in nutrients will help maintain a strong immune system throughout flu season. Variety is important, but it's best to obtain nutrients through food, rather than from supplements, whenever possible. Remember to stay healthy, and consult with your doctor for specific advice.
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