As we head into the heart of flu season, it is important to remember that the best defense against the flu really does begin with a year-round offense. However, there are multiple steps you can take today to help boost your immunity. What you eat is key, so aim to have a varied and balanced diet that includes plenty of immune-boosting nutrients, which are readily available among the food groups. You will also treat your body right by moving more, sleeping well and practicing stress reduction techniques.
Several nutrients have been shown to be beneficial for boosting immunity and keeping the flu at bay: beta carotene found in deep yellow and orange fruits and vegetables and dark green vegetables; vitamin B6 from fortified cereals, beans, meat, poultry and fish; vitamin C in a wide selection of produce, including citrus, strawberries, tomatoes and greens; vitamin E from nuts, seeds, oil and wheat germ; selenium in meats and seafood; and zinc found in meat, poultry and seafood. Probiotics are also important for maintaining healthy bacteria in your intestines and can be found in yogurts with live and active cultures and some other fermented foods. Also important are lean proteins, which include meats, seafood, dairy, nuts, seeds and beans.
Start by stocking your kitchen with these foods:
- Deep yellow and orange fruits and vegetables—sweet potatoes, pumpkin, butternut squash, carrots, cantaloupe, mangoes and apricots
- Green vegetables—spinach, kale, romaine and broccoli
- Citrus—oranges, grapefruit and tangerines
- Berries—strawberries, blueberries
- Legumes—kidney beans, black beans, soybeans, lentils and split peas
- Whole grains—oatmeal, whole-grain breads, pasta and cereal, brown rice
- Nuts and seeds—sunflower seeds, almonds, peanut butter and wheat germ
- Fermented foods—yogurt, kefir and kimchi
- Milk products—skim or low-fat milk
- Lean meats and seafood—chicken, turkey, lean beef with the terms “loin” or “round,” fish
What else can you do throughout the year? Find ways to move during your day—maybe that means parking further out, taking the stairs, walking, biking, joining a gym or wearing a pedometer to increase mindfulness and working toward a daily goal. Stay active by incorporating your favorite activities. If you enjoy walking, walk; if you like biking, dancing, skiing or yoga, do those activities. Whatever you do, just aim to move more and sit less!
The benefits of a good night’s rest should not be discounted, either—recommendations are generally for eight hours per night. In addition, reducing stress is another way to combat illness. Many people find that physical activity and stress-relief go hand-in-hand; others prefer a warm bath or meditation — again, find what works best for you.
And if your doctor recommends a flu shot, head to your nearest Hy-Vee pharmacy where helpful pharmacists can fit you in — typically without an appointment. What’s more convenient than getting a flu shot while you are out shopping for your favorite flu-fighting foods?
Treat your body right throughout the year and reap the benefits come flu season! Here’s a recipe with flu-fighting butternut squash to get your started:
Roasted Turnips and Butternut Squash with Five-Spice Glaze
The information is not intended as medical advice. Please consult a medical professional for individual advice.
