4 Ways to Fight Off the Flu with Nutrition
By Lindsay Howard
It’s officially flu season! Everyone is coughing, sniffling, and calling off work! If you don’t want to be down for the count, here are 4 Ways to Fight Off the Flu with Nutrition!
1. Drink enough water!
Staying well hydrated will keep the mucus membranes in your nose and mouth moist, which will allow them to do what they are supposed to do: fight off bacteria and viruses! If you find that you forget to drink and often go long periods of time without drinking water, try setting a reminder on your phone. Also, if you don’t have digestive issues, aim to drink 8 to 16 ounces of water with each meal. Small adjustments like increasing your fluid intake can have a great impact on your health this flu season!
2. Add an extra serving of fruits and vegetables each day!
Fruits and vegetables are rich in antioxidants and Vitamin C. Those most potent in vitamin C include: berries, oranges, kiwis, broccoli, kale, bell peppers, potatoes, and tomatoes. Try a smoothie with a blend of kale and fruit to keep it interesting!
3. Increase your Vitamin A intake!
Vitamin A helps your body create a type of white blood cell that is important for protection against infection! Vitamin A-rich foods include: kale, spinach, carrots, and sweet potatoes.
4. Get your Vitamin D!
Vitamin D has been proven to enhance the immune system, helping to prevent the flu and other common infections that peak during the winter months. Sunshine this time of year can be hard to come by; especially if you live in North Eastern Pennsylvania like myself. Ensure you’re meeting getting your daily vitamin D from foods like fatty fish, eggs, cheese, fortified almond milk. Given the high rates of vitamin D deficiency, we also recommend scheduling a blood panel with your doctor! Based on your results, your doctor may recommend you take a vitamin D supplement.
Some additional tips for fighting the flu: get adequate amounts of vitamin ZZZ (sleep) and wash your hands frequently!
