Colds or flu are nasty viral infections that affect the upper respiratory tract. A runny nose, sore throat, cough, congestion, headaches, sneezing, and low-grade fever can leave you feeling exhausted. Nonetheless, it is possible to prevent a cold or flu before it attacks the body. In fact, there are foods one can consume that help to boost the body’s defense system against the cold and flu viruses. Therefore, below, we have highlighted some of the foods that one can consume to avoid having a cold or flu.
Probiotics are live useful bacteria that support gut health. They help people protect themselves from contracting infections. Furthermore, they boost immunity by protecting the body against viruses. Probiotics are present in yogurts, bananas, kefir, tempeh, kimchi, miso and kombucha.
Berries are rich in vitamin C, which is an antioxidant and polyphenol. Indeed, polyphenols have antiviral properties that provide berries the strength of fighting flu viruses. Some of the berries include strawberries, blueberries, raspberries and blackberries.
Vitamin C Foods
Consuming good amounts of vitamin C helps to make the immune system stronger. For sure, a strong immune system protects you from colds and flu. Vitamin C is also rich in antioxidants that protect your cells from free radical damage. Moreover, food sources such as oranges, kiwis, lemons, guavas, grapefruits, strawberries, pawpaw and vegetables such as broccoli, cauliflower and capsicums are rich in vitamin C.
Avocados are a great source of vitamins C, E, K, and B-6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. These nutrients are immune-boosting and they help to prevent colds or flu. Furthermore, avocado is a rich source of glutathione, which fights oxidative stress.
Zinc is a nutrient that people need to stay healthy. It is found in cells throughout the body. Indeed, zinc helps the immune system fight off invading bacteria and viruses. Zinc also reduces oxidative stress and plays a structural role by stabilizing proteins, regulating the expression of many genes, and driving hundreds of chemical reactions in the body. Particularly, protein foods such as lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, soy products, oysters, and red meat are excellent sources of zinc.
Vitamin D Rich Foods
Apart from strengthening teeth and bones, vitamin D plays a role in the prevention of flu and cold viruses. Additionally, it enhances the pathogen-fighting effects of monocytes and macrophages (white blood cells) that are important parts of your immune defense system. To meet your vitamin D, you need foods such as salmon, sardines, herring and mackerel, red meat, egg yolks and orange juice.