I have been hearing a lot in the media about "flu fighting foods," and I decided to try introducing a few into my daily routine. I am not a trained nutritionist, but it makes sense to me that food keeps us healthy and strengthens our defenses. I am trying to get a daily dose of these seven foods:
1. Strawberries - One cup of strawberries provides 160 percent of your daily recommended dose of Vitamin C. Studies show Vitamin C can decrease the intensity and duration of a cold by 80 percent. Other great sources of Vitamins C are red bell peppers and, of course, oranges.
2. Garlic - Sulfur compounds in garlic have been shown to kill viruses. Fresh garlic has more immune-boosting potential than cooked, so add a clove of fresh minced garlic at the end of cooking. I have been adding garlic to everything, including garlic bread, spaghetti sauce, and soup.
3. Chicken noodle soup - Research has found that chicken soup has mild anti-inflammatory properties, which may help prevent colds and flu by decreasing mucus production and throat swelling and irritation.
4. Yogurt - Yogurt contains probiotics — good bacteria that line our intestines and defend our body against invading germs. My favorite is Greek yogurt, but since yogurt can have a lot of fat and suger I try to alternate with the low-fat and plain varieties.
5. Green tea - Green tea contains an immune-boosting chemical called epigallocatechin gallate (EGCG). I brew a small pot (about 3 cups) and bring it to work in my thermos. I enjoy the warm pick-me-up throughout the morning.
6. Mushrooms - Mushrooms possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections.
7. Salmon - I started adding salmon to my diet as a source of "good" cholestrol. Salmon is also a good source of Vitamin D. Low levels of Vitamin D can make us more prone to respiratory infection. A 3.5-ounce serving of salmon provides 360 IU – some experts recommend as much as 800 to 1000 IU each day.
Other flu-fighting foods include dark chocolate (which is already a staple in my diet!), red bell peppers, almonds, brazil nuts, sweet potatoes, and oysters.
photo by boo_licious
Print this post
1. Strawberries - One cup of strawberries provides 160 percent of your daily recommended dose of Vitamin C. Studies show Vitamin C can decrease the intensity and duration of a cold by 80 percent. Other great sources of Vitamins C are red bell peppers and, of course, oranges.
2. Garlic - Sulfur compounds in garlic have been shown to kill viruses. Fresh garlic has more immune-boosting potential than cooked, so add a clove of fresh minced garlic at the end of cooking. I have been adding garlic to everything, including garlic bread, spaghetti sauce, and soup.
3. Chicken noodle soup - Research has found that chicken soup has mild anti-inflammatory properties, which may help prevent colds and flu by decreasing mucus production and throat swelling and irritation.
4. Yogurt - Yogurt contains probiotics — good bacteria that line our intestines and defend our body against invading germs. My favorite is Greek yogurt, but since yogurt can have a lot of fat and suger I try to alternate with the low-fat and plain varieties.
5. Green tea - Green tea contains an immune-boosting chemical called epigallocatechin gallate (EGCG). I brew a small pot (about 3 cups) and bring it to work in my thermos. I enjoy the warm pick-me-up throughout the morning.
6. Mushrooms - Mushrooms possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections.
7. Salmon - I started adding salmon to my diet as a source of "good" cholestrol. Salmon is also a good source of Vitamin D. Low levels of Vitamin D can make us more prone to respiratory infection. A 3.5-ounce serving of salmon provides 360 IU – some experts recommend as much as 800 to 1000 IU each day.
Other flu-fighting foods include dark chocolate (which is already a staple in my diet!), red bell peppers, almonds, brazil nuts, sweet potatoes, and oysters.
photo by boo_licious
Posts
0 comments:
Post a Comment