It’s back! Cold and flu season, that is. Besides the usual prevention tips — washing your hands often, getting eight-to-10 hours of sleep each night, and drinking plenty of fluids — there are specific foods that can prevent and even help shorten the length of this year’s colds and flu.
One of the most important things you can do is to consume foods rich in probiotics. Why? These friendly bacteria promote a stronger immune system by populating the gastrointestinal tract (or gut), the largest organ of immunity in the body.
Yogurt made with live and active cultures, fermented vegetables like kimchi and sauerkraut, fermented soybeans products like miso and tempeh are all rich in probiotics.
It’s also important to consume foods rich in prebiotics. These are the foods that fuel our body’s friendly bacteria. A plant-based, high-fiber diet that includes artichokes, asparagus, bananas, raisins, onions, garlic, leeks, and oats contains prebiotics and is another way to positively impact your gut microflora.
Looking for menu items? These common foods may be in your kitchen right now.
Vegetarian chili
Most chili dishes contain onions, garlic, beans and a variety of spices. Both onions and garlic contain antiviral properties, which can help combat viruses. Kidney beans are packed with vitamin B, which strengthens the immune system and can ultimately help build your defense system against germs. Lastly, spices not only add a hint of flavor to meals, but can clear your sinuses of congestion as well.
Fresh Clementines
Clementines are packed with vitamin C, which we all know is an antioxidant powerhouse. Although loads of vitamin C cannot ensure total cold and flu prevention, it can decrease the duration of both. Two clementines account for 100 percent of your vitamin C intake for the entire day.
Roast beef sandwich
Both roast beef and whole grain bread are loaded with zinc. This mineral has been known to stop the growth of microorganisms, including harmful bacteria. A half of sandwich with a cup of chicken soup can make for a comforting meal if you are feeling under the weather. Don’t forget, chicken soup has been known to help control inflammation and congestion.
Tuna fish
Tuna contains an amino acid, glutamio, which aids in immune health. Spice up this basic lunchmeat with one tablespoon of low-fat mayonnaise and spread on whole grain crackers.
Ginger
Ginger helps relieve congestion and can calm the throat if you have a cough or slight irritation. Make a cup of homemade ginger tea with a bit of honey and a side of ginger snap cookies for a comforting treat.
Don’t let the cold or flu get you or your children down this fall. Boost your immune system by consuming both pro- and pre-biotics. These foods provide a greater volume and diversity of microorganisms in the gut which offers a better defense against disease causing invaders.
Christine Palumbo is a Naperville-registered dietitian nutritionist who is a new Fellow of the American Academy of Nutrition and Dietetics. Follow her on Twitter @PalumboRD, Facebook at Christine Palumbo Nutrition, or Chris@ChristinePalumbo.com.
