Fight the Flu and Enhance Your Immune System
with Good Nutrition

Our immune system protects us against bacteria, viruses, fungi, and parasites as well as neutralizing any toxic products in our body.  A strong immune system prevents illnesses, aids you against infection, and ensures that you recover from illnesses quickly.  Nutrition plays a big role in strengthening your immune system to fight off colds and flu.  Undereating and yo-yo dieting can reduce your immune system function; while overeating and obesity have been linked with increase risk of infections and diseases.  Immune system maintenance requires a steady intake of all the necessary vitamins and minerals.  A well-balanced diet is the best way to get these important nutrients.  Your diet should include plenty of colorful fruits and vegetables, whole grains for iron and folate, dairy products to enhance the immune defenses in the gut, and food containing the “good fats,” like fish, nuts, and olive oil.   Specifically, some important nutrients in immunity include:

B-vitamins- green vegetables, potatoes, whole grain cereals, fresh and dried fruit, peas, beans, lentils, nuts, seeds, and lean meat

Vitamin C- fresh fruits, especially citrus fruits(oranges, pineapple) and blackcurrants, fruit juices, and fresh veggies(like sweet potatoes, collard greens, kale, tomatoes, brussel sprouts, snow peas, broccoli)

Zinc- lean red meat, egg yolks, dairy products, whole grain cereals, and seafood

It is also suggested that you supplement your diet with at least a multivitamin.  A study where 48 healthy men and women took a MVI daily for 1 year had half as many sick days as 48 others that took a placebo.  Another study of 22 men and women took a MVI daily for 1 year had a cold or flu for an average of 11 days while the placebo group were sick for 24 days. 

Research also shows that some herbal products can boost immunity.  Some common examples are echinacea and garlic.  Echinacea is believed to cleanse the blood and lymphatic system. Some studies show it can boost immunity, reduce the duration of illness, and promote wound healing while other studies are neutral.  Garlic is believed to have natural antiseptic properties, cleansing the blood system, and boosting immunity.  Both of these have shown to be safe. 

Besides eating a healthy diet, sufficient sleep, lots of water, stress reduction and exercise can help build a strong immune system as well.