It’s that time of year again, the dreaded cold and flu season. Apart from completely removing yourself from society and limiting all human contact to protect yourself there are more reasonable measures you can take. One of the best lines of defence your body needs is optimal nutrition to help prevent catching a cold this winter.
Try making these five easy inclusions into your diet over the cooler months.
- Remember your guts.
Firstly, the bacteria in your guts are your friend in many ways and one of them is helping improve your immunity. The good bacteria also know as probiotics have been found to help reduce your risk of upper respiratory infections. Particularly the types of probiotics found in yogurt. A key to check before you go and buy out the supermarket’s stock of yogurt is that the yogurt contains probiotics. Not all yogurts do and if it is not listed sadly you are not getting a healthy dose of probiotics. Another key point is checking there are enough good bacteria in the yogurt, check for the words ‘colony forming units’ or CFU and for at least 5-10 billion per serving.
- Apply your zinc.
I am not talking about the type you put on your face when you go out in the sun but the mineral which has been shown to improve your immunity and help keep the nasty bugs and viruses at bay. Remember to include these types of foods on your next grocery shop to add some zinc to your diet:
- Beef
- Chicken
- Yohgurt
- Milk
- Chickpeas
- Almonds
- Baked beans
- Cheese
- Fortified products e.g. cereal (check the label if added)
- Vitamins A and C are key.
You are probably aware that vitamin C is needed for immunity, but a vitamin less well known is vitamin A. Both are key players for your immune health. Try adding these foods to your next meal or snack:
- Capsicum
- Spinach
- Broccoli
- Carrots
- Sweet potato
- Kale
- Dried Apricots
- Tomato
- Garlic to keep all the nasties (including vampires) away.
Garlic gives your body with protection through components which provide your body with antiviral and antibiotic effects. Try adding some to some freshly made wholegrain toast with a small amount of butter or margarine, or add to the sauce of pasta, onto pizza or even in salads to enhance the flavour.
- Get some sun
During the cooler months the desire to be outside is less and some days you would be in the majority if you fail to get outside at all. Finding the time to get enough sun exposure to obtain adequate vitamin D is important not only for your bones but plays a role in keeping your immune system strong. Most people in the winter months need around half an hour of sun exposure. You only need your hands, arms and face exposed so there is no need to do a complete nude sunbake. The amount also depends on your skin colour and where exactly in the world you live. On top of getting enough sun exposure you can give your body a helping hand by including these foods in your diet:
- Mushrooms (exposed to UV light)
- Eggs with yolk
- Margarine
- Yoghurt
- Fish like sardines, herring, mackerel and salmon
- Almonds
- Fortified cereal and juice products
Take home message: The cooler months do not need to be ruined by sickness. Make these easy inclusions in your diet and make your body a fighting fit warrior for the cold and flu season.
References:
Probiotics could help protect against colds and flu. (2012). Tufts University Health & Nutrition Letter, 29(12), 6. Retrieved from https://search.proquest.com/docview/917528337?accountid=34512
Langer, S. (1994). Optimal nutrition to fight colds & flu. Better Nutrition for Today's Living, 56(2), 18. Retrieved from https://search.proquest.com/docview/194196985?accountid=34512
