Ten foods to help keep you well this cold and flu season
By mid-October, flu and cold season is on the rise. The flu shot is now widely available so plan to get it as early as possible. Washing your hands thoroughly is another simple and important way to help guard against these illnesses.
This is also the time of year to really get yourself in gear and keep your immune system strong by eating well and being active. Unfortunately, we don’t have one food that can cure your cold or flu, but here are 10 foods for you to consider incorporating into your balanced diet this fall to help you out with the prevention of colds and flu.
Bell peppers, oranges and sweet potatoes. These are three foods that you are likely familiar with for fighting germs. They are all rich in vitamin C, which helps protect the body from infection. They are also high in vitamin A, which helps regulate the immune system.
Looking at how to include bell peppers into your diet? Cut them up into slices and eat them raw with your lunch or throw them in a stir fry or omelet for a quick supper. Choose different colours of peppers to keep the kids interested.
Replace your regular potatoes with sweet potatoes this season and eat them mashed, baked, or cut them into thin slices for some delicious homemade sweet potato fries.
Unsalted pumpkin seeds, baked beans and lean cuts of beef. Believe it or not, vegetables are not the only foods that will help to boost your immunity. Protein is an essential part of the body’s defense mechanism, so it is important to include this nutrient in your diet. The protein sources listed above are also high in zinc, a mineral that helps the immune system work properly, therefore helping to strengthen your body to fight the common cold and flu.
Sunflower seeds and almonds are higher in vitamin E, which may also help to improve immune function. If you don’t enjoy whole seeds and nuts, try them in their spreadable form as an alternative for peanut butter. In addition to spreading them on toast, seed and nut butters are great in energy bites or as a healthier pancake topping.
Sauerkraut and yogurt. What do these foods have in common? They both have beneficial bacteria called probiotics, which help to keep our immune system healthy. Sauerkraut can be eaten as a side on its own – or use it as a delicious topper for your meat.
When it comes to yogurt, look for a label that lists “live active cultures” in the ingredient list. To avoid the added sugar of many yogurts, choose a plain yogurt and add some of your own fruit, vanilla extract and some nuts or seeds for a little crunch.
Upcoming event
Join me along with our in-store pharmacist at the New Glasgow Atlantic superstore on Tuesday, Oct. 17 from 3-4:30 p.m. for a pharmacy passport event about the flu. There will be tasty food samples and flu trivia, and flu shots will also be available.
Have a nutrition question? Want to book a free appointment or educational store tour for yourself or your community group or business? Contact me by phone at (902) 921-0700 or by email at courtney.masey2@loblaw.ca.