Each year, breakouts of the flu are responsible for millions of wasted hours at both work and home. Not to mention many miserable days trying to recover. If you’re wondering what you can do to naturally boost your immune system and prepare your body’s defences, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.
Black currants are even richer in vitamin C than oranges. They contain approximately three times the recommended daily intake for adults. Getting plenty of vitamin C is imperative since it helps prevent infections and helps keep the immune system healthy.
Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and barely contains more fat than beef. So make sure to include lots of pork in your menu planning.
Try to swap your morning glass of orange juice with a glass of grapefruit juice for a vitamin C-rich drink that is both sweet and tart. However, if you are on medication for blood pressure, AIDS, anxiety, or hay fever, you should check with your doctor if grapefruit is okay for you: mixed with some drugs, grapefruit can become toxic.
Brussel sprouts are a great source of vitamin C, are high in fibre and contain lots of folate as well. They improve anticarcinogenic glucosinolates’ rate, which has important cancer-fighting properties. They are great to add in a stew to provide lots of flu-busting nutrients.
Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.
Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fibre. The skin contains the most fibre and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful about how you choose to cook them, as soaking them in water wash them out of their germ-busting vitamin C.
Whole wheat pasta is also rich in niacin, fibre, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favourite pasta dishes.