Nutrition To Stay Healthy During The Flu Season

Introduction

As we enter into the midst of another annual flu season, prioritizing our health is essential to ward off infections. Research has emphasized the role that healthy nutrition plays in preventing and fighting off infections, especially during the flu season so that we can return to our daily routines sooner. This blog will take you through the many nutritious foods recommended by medical experts, as well as those to avoid during the flu season. 

Broths & Soups

Broths are rich in nutrients and antioxidants both of which aid in building our immune system to fight off infection (Cleveland Clinic 2021). Broths also prevent dehydration caused by fever (Cleveland Clinic 2021). In addition, broths can help alleviate common flu/cold symptoms including sore throats and runny noses. Soups such as chicken soup filled with added protein and iron-rich, also help aid in reducing inflammation associated with infection (Cleveland Clinic 2021). 

Fruits & Vegetables with Vitamin C

Strengthening our immune system is critical to fight off the flu, and one such vitamin in particular is Vitamin C (Mount Sinai 2024). Vitamin C specifically helps repair tissues and is also critical for wound healing (Mount Sinai 2024). Alongside being an antioxidant, it helps block damage caused by “free radicals” which are substances that damage our DNA (Mount Sinai 2024). Foods high in vitamin C include citrus fruits, kiwi, strawberries, broccoli, tomatoes, and cantaloupe (Cleveland Clinic 2021). 

The Power of Ginger & Garlic

Research has shown that Ginger and Garlic have instrumental effects in tackling the flu (WebMD 2024).  Garlic can boost your immune system and has been used as an antibacterial and antifungal in many cases (WebMD 2024). Ginger on the other hand can help alleviate other flu-related symptoms including nausea, and stomach ache while also helping fight inflammation. Both can be added to dishes or into beverages to make a nutritious hot tea (WebMD 2024).

Protein

Protein comes from both animal and plant sources (Mayo Clinic 2022). Examples of protein sources include beef, chicken, seafood, nuts, yogurt, eggs, and lentils (Mayo Clinic 2022). Eating a diet with the recommended amount of protein can help promote health and ease recovery from the flu (Mayo Clinic 2022). Studies have found that protein assists in making the antibodies that fight off infections and illnesses (WebMD 2022). In addition, protein plays a critical role in helping make new and healthy cells after infection (WebMD 2022). The recommended daily amount of protein differs per age group but as a general rule of thumb, all individuals should receive 10 to 35% of their calories from proteins (WebMD 2022). 

Beta Carotene Nutritious Foods

Beta-carotene is a pigment molecule commonly found in many plants (Mayo Clinic 2022). Beta-carotene is also the chemical responsible for giving our yellow and orange fruits and vegetables their rich colour (Mount Sinai 2024). In your body beta-carotene is an antioxidant, protecting your body from free radicals which damage our cells over time (Mount Sinai 2024). It has also been found to have anti-inflammatory, anti-tumour, and anti-oxidant effects (Wu et al 2023). 

Foods to Avoid During The Flu

Now that we have touched upon the foods to indulge in when recovering from the flu, it is important to discuss foods that can make your recovery worse (Cleveland Clinic 2021). Alcohol should be avoided during times of flu, as alcohol is known to weaken your immune system making recovery more difficult (Cleveland Clinic 2021). Foods with caffeine may also cause dehydration, and should be avoided (Cleveland Clinic 2021). In addition, foods with high spice levels can make symptoms such as a runny nose and sore throat worse (Cleveland Clinic 2021). People with the flu should also avoid sugary foods as they have been shown to increase inflammation (Cleveland Clinic 2021).

Conclusion

In conclusion, a balanced healthy nutritious diet is essential, especially during times of sickness. This flu season make sure to prioritize your health by consuming foods high in vitamin C, antioxidants, ginger, and garlic. Make sure to lay off alcohol and caffeine until you recover. We hope you learned a lot from this blog and stay safe this flu season!

Read more articles related to health & wellness on our Zealousness blog Health & Wellness – iN Education Inc.

References

1. “Beta-Carotene.” Mount Sinai Health System, www.mountsinai.org/health-library/supplement/beta-carotene. Accessed 3 Nov. 2024. 
2. Boon, Chew Park. “Carotenoid Action on the Immune Response.” The Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/14704330/. Accessed 3 Nov. 2024.
3. “Garlic.” University of Rochester Medical Center, www.urmc.rochester.edu/encyclopedia/ Accessed 3 Nov. 2024. 
4. Kristi Wempen, R.D.N. “Immune-Boosting Nutrients Fight Flu.” Mayo Clinic Health System, Mayo Clinic Health System, 16 Nov. 2022, www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients.
5. “Protein: Why Your Body Needs It.” WebMD, WebMD, www.webmd.com/diet/benefits-protein. Accessed 3 Nov. 2024. 
6. “Ten Foods to Eat When You Have the Flu.” WebMD, WebMD, www.webmd.com/cold-and-flu/ss/slideshow-flu-foods. Accessed 3 Nov. 2024. 
7. “Vitamin C (Ascorbic Acid).” Mount Sinai Health System, www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid. Accessed 3 Nov. 2024. 
8. “What to Eat When You Have the Flu.” Cleveland Clinic, Cleveland Clinic, 17 Sep. 2024, What to Eat When You Have the Flu.