5 Powerful Foods to Fight the Flu This Season
Flu cases are rising nationwide. Experts say immune-boosting foods like garlic, yogurt, and berries can strengthen immunity and help prevent illness.
The flu season is in full swing across the country, with a new variant of H3N2 causing a rapid increase in cases and hospitalizations in states from the Intermountain West to the Northeast.
According to data from the U.S. Centers for Disease Control and Prevention, this season has seen 1,200 deaths, 30,000 hospitalizations, and nearly 3 million influenza cases. The agency also reported the first flu-related child death last week.
But experts say people can help keep their immune systems healthy and ward off illness by eating the right foods.
“There’s no one food that’s a magic cure when you’re sick, but eating a healthy diet rich in vitamins and minerals that support your immune system can boost your immunity,” said Julia Zumpano, a registered dietitian at the Cleveland Clinic.
She added, “This can help prevent illness and help you recover faster when you do get sick.”
Garlic
Besides adding a little flavor to pasta and pizza dishes, garlic also has immune-protective benefits.
According to Riverside Health in Virginia, this bulbous vegetable contains antimicrobial and antiviral properties that help the body fight off the flu and other infections and reduce how often you get sick.
This is due in part to allicin, the chemical compound that gives garlic its pungent odor and acts as a “powerful antibiotic.”
A clove contains approximately 2.5 to 4.5 milligrams of allicin per gram when crushed – which is when the allicin is released.
Garlic also contains vitamins B6 and C, which help keep the immune system healthy. A single clove of garlic contains 2.81 milligrams of vitamin C, or about one-third the amount found in an orange.
Red Bell Peppers
Even when you dip them in ranch dressing, red bell peppers contain nearly three times more vitamin C than oranges.
Vitamin C is an antioxidant that has been shown to shorten the duration of some colds and reduce symptoms.
“It helps your immune cells get to the site of infection and then helps those immune cells eliminate whatever is infecting your body,” said Dr. John McDonnell of the Cleveland Clinic. Each bell pepper contains 190 milligrams, which is about 150 percent of the daily requirement. According to the Mayo Clinic, adult women should aim for about 75 milligrams of vitamin C daily, and men about 90 milligrams.
Yogurt
Eating yogurt can improve your gut health, which is deeply connected to the immune system.
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The gut microbiome – a collection of trillions of bacteria in the intestines – and the immune system work together to fight off pathogens.
According to Harvard Medical School, yogurt is a good source of beneficial gut bacteria called probiotics, which prevent bad bacteria from taking hold in the gut.
This breakfast staple is also a source of bone-strengthening vitamin D, containing 116 International Units – the unit of measurement for vitamin D – in eight ounces.
“Vitamin D is essential for immune function and helps regulate the body’s immune response,” says UCHealth. “Vitamin D can be found in salmon, canned tuna, egg yolks, and mushrooms.”
Berries
A superfood and a powerhouse of antioxidants, berries are a sweet way to protect your immune health. Strawberries are an excellent source of vitamin C, and blueberries contain antioxidant plant compounds called flavonoids that can help boost the immune system.
According to Zumpano, these versatile snacks are among the lowest-sugar fruits and are packed with nutrients.
"They're a great way to keep your immune system healthy all year round," she said
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