Colds and flu are the order of the day these days. Unfortunately there is already talk of a possible epidemic. But if you are not a follower of the pill and are looking for natural methods, you are in the right place. Today we suggest you find out which foods protect you from flu and colds and what benefits they have, as well as the recommendations of specialists.
The time of year we battle cold and flu symptoms
It’s never fun when the flu and cold slow you down. From a sore throat and stuffy nose to body aches and chills, both infections leave you feeling exhausted.
Luckily, there are some foods you can eat that will keep you from getting colds and flus and help you feel better. However, the key is to eat these healthy foods year round. This way, you can both prevent the flu and colds in the first place, and recover faster if you get sick.
“It’s important to always feed our bodies and our immune systems the right foods to prevent disease and improve the way we fight it,” say dietitian nutritionists.
When we talk about foods that protect you from flu and colds, we are talking about those with vitamin content that boosts immunity. In this case we speak of an accumulation of vitamins, which is extremely necessary, as follows:
- Vitamin A – The skin is our body’s first line of defense. This powerful vitamin is good for your immune system, eyes, heart, lungs and kidneys, as well as your skin.
- C vitamin – Helps the body produce antibodies. Antibodies are disease-fighting proteins.
- Vitamin D – Helps maintain the health of the immune system.
- Vitamin E – It is an antioxidant that supports immune function. An antioxidant is a substance that can help slow or delay certain types of cell damage in the body.
- Zinc – Helps support wound healing and proper functioning of the immune system.
What are the foods that protect you from flu and colds?
If you’re determined to stay away from colds and flus, there are some simple steps you can take to ward off colds and flus. Immune support it’s not just about getting extra vitamin C. It’s definitely worth eating lots of fruits and vegetables, which are full of protective nutrients.
There are other foods you can eat and other steps you can take to give yourself the best chance of feeling fit and healthy, especially during the winter months when flu season hits. Here is the specialist recommended list with foods that protect you from flu and colds.
The nine foods that protect you from the flu and colds
Beans.
Chicken soup.
Citrus fruits.
Egg.
Mango.
Peanuts.
Red pepper.
Tomatoes.
Yogurt or kefir.
Beans can keep you away from flu and colds
Beans are high in protein and zinc. One cup of black beans contains 15 grams of protein and 1.9 mg of zinc. To put this into perspective, the average adult male should have 56 grams of protein and 11 mg of zinc each day. For women, that’s 46 grams of protein and 8 mg of zinc.
Chicken broth is recommended when we have the flu or a cold
Your mother was right. This sick day staple is great for fighting off illness for a few reasons. First, chicken provides protein and vegetables provide a number of vitamins, such as carrots, which contain vitamin A.
Chicken soup is especially effective if you add more garlic. Garlic has a trace element called selenium which helps the body prevent cell damage. Plus, the broth in chicken broth keeps you hydrated. This is important when you are feeling exhausted from illness and may not want to eat much.
See also: Miracle combination for coughs, flu and colds. The recipe of the monks of divine grace
Citrus fruits protect you from flu and colds
To increase your vitamin C intake, eat citrus fruits. One medium-sized orange has 70 mg of vitamin C, which nearly meets the recommended daily allowance of 75 mg for adult women. Nutritionists say 90 mg is recommended for men.
While you can enjoy citrus fruits as a snack, they’re also easy to add to salads and smoothies, nutritionists say.
Eggs, your winter ally
Eggs are rich in vitamin D, E and protein. One egg also has 0.65 mg of zinc. Eggs are super versatile, so you can prepare them in many different ways or use them during any meal.
Mango fruits protect you from flu and colds
This tropical fruit is rich in vitamins A and C. In fact, one cup of mango contains 60 mg of vitamin C and 25% of the recommended daily allowance of vitamin A. Add mango to a smoothie, or oatmeal, or prepare – a mango salsa that is used on chicken or fish.
Prepare a juice that includes the mango. Even though some of the fiber is lost when you juice whole fruit, you still get the fruit’s vitamins, experts say. Also, the juice may be easier to consume if you’re sick and not very hungry, or add sliced mango on top of a salad.
Walnuts are good in winter, they protect you from flu and colds
Nuts are rich in protein, vitamin E and zinc. One cup of roasted almonds provides 6.8 mg of vitamin E. If you think you don’t like nuts, maybe you just need to find the right kind for your taste buds. Nuts can also be used in many different ways throughout the day.
Red pepper enemy of flu and colds
When was the last time you ate chili? Nutrition experts laud this versatile vegetable, as one cup contains over 300 percent of the recommended daily allowance of vitamin C. This can help you heal faster.
Tomatoes hinder disease and protect you from flu and colds
One medium tomato contains 18.9 mg of vitamin C. It also has vitamin A and an antioxidant called lycopene that helps protect heart health. In addition to all the common uses of tomatoes, tomato soup may be just what you need when you’re sick, nutritionists say. Tomato soup can help you increase your fluid intake, which is important when you have the flu and a cold.
See also: What are the differences, in fact, between the flu and a cold? Pay attention to these details
Yogurt or kefir helps with immunity
Yogurt and kefir are both high in protein and vitamin D. They also supply your gut with healthy bacteria. Having a healthy gut can help ward off colds and flu.
Choose yogurt or kefir as part of breakfast or as a snack. Buy yogurt with less sugar to reduce your sugar intake.
More tips for fighting a cold or the flu
Make sure you get enough sleep. Most adults need seven to eight hours a night, and you may need more if you’re sick. Get your body moving every day, experts recommend.
The current recommendation for adults is 150 minutes of moderate activity per week, which reduces to 30 minutes a day, five days a week. Do your best to manage stress.
Another important aspect is to wash your hands often to prevent illness or to reduce the spread of illness to others, especially if you are ill.
