Eat These Foods. Prevent the Flu?

by Matt Pitcher

From garlic to ginseng and sweet potatoes to shiitake mushrooms and broccoli to Brussels sprouts, there are numerous foods packed with just the right vitamins to boost the immune system, which can offer significant flu protection.

The American Cancer Society advises us to eat well to prevent many types of infections, not just the flu. Vitamins fight infection, but food is the best source of any nutrient -- far better than a supplement.

Plan your grocery list with these infection-fighting vitamins and foods:

Vitamin C: Oranges, grapefruit, kiwi, berries, carrots, sweet potatoes, sweet pepper, tomatoes, spinach, kale, broccoli, cabbage, and Brussels sprouts are packed with a powerful antioxidant that protects the cells of your body.

Vitamin A (as beta-carotene): Dark green leafy vegetables and winter squashes contain beta-carotene that can protect against cell damage and may enhance immune system function.

Vitamin E: Avocados, nuts, seeds, and wheat germ, as well as tuna, herring, mackerel, and other fatty fishes help make white blood cells that fight infection.

Selenium: This is an antioxidant that protects your body's cells and is found in baked potatoes with the skin, tuna fish, pork loin, eggs, turkey breast, wheat germ, and cashews.

Vitamin B-6: Bananas, salmon, chicken, sweet potatoes, watermelon, and spinach are rich in this vitamin that not only fights infection, but also helps produce hemoglobin, the protein in red blood cells.

Organic yogurt: Eat this most days of the week. The yogurt's beneficial bacteria helps maintain the integrity of the intestinal tract, which enables the immune system to fight off infection.

Mushrooms: Twice a week add a handful of mushrooms to your stew, stir-fry, and soup. Best types for protection against bacteria and viruses are shiitake, oyster, enoki, or maitake mushrooms. Remember, always cook mushrooms.

Garlic: Eat it raw. Two cloves a day is best.

Water: Drink, drink, drink. Drink 48 to 60 ounces of water every day and drink green tea or black tea most days of the week.

Avoid sugars, even artificial sweeteners, as they weaken the immune system!

Exercise: Research at Appalachian State University shows that walking 30-to-45 minutes at least five days a week (every week!) can cut the number of sick days from cold symptoms by 50 percent compared to a sedentary control group.

The above suggestions were culled from several sources including the Associated Press, Centers for Disease Control and Prevention, ABC News, Detroit Free Press, Pittsburgh Tribune-Review, and Asheville Citizen-Times.

Tags: disease exercise fat fish flu food immune nuts organic protein review skin sugar tea veggies vitamins walking water