Lately, almost everyone we talk to or their loved ones are suffering from influenza infection. That’s why in this issue, we will talk about the food groups and plants that we need to pay attention to in order to protect ourselves from influenza infection and support our immune system.
Probiotics
Probiotics support beneficial bacteria and our intestinal flora, protecting us from harmful microorganisms that cause diseases. By producing organic acids, they lower the intestinal pH levels to optimal values, preventing the growth and reproduction of harmful microorganisms. We can strengthen our body’s resistance by consuming fermented foods for probiotic support. Fermented products that we can include in our diet are kefir, homemade yogurt, fermented sauerkraut, lacto-fermented pickles, apple cider vinegar, and tarhana. It is necessary to protect against influenza infections.
Foods Containing Vitamin C
Vitamin C, a powerful antioxidant, enhances the body’s resistance to viral infections. By consuming organic vegetables and fruits rich in vitamin C and, if necessary, using vitamin C supplements under medical supervision, we can defy the flu by stimulating immune cells. Foods rich in vitamin C that you can include in your daily diet are broccoli, various peppers, red cabbage, oranges, grapefruits, pineapples, and kiwis.
Vitamin D
Vitamin D deficiency is more common in winter months. The active form of vitamin D, 1,25-dihydroxyvitamin D3, plays a role in the modulation of many immune cells, such as monocytes, macrophages, and lymphocytes. Many studies suggest that vitamin D deficiency is associated with increased risk of chronic infections and autoimmune diseases. Try to sunbathe for at least 20-30 minutes on every winter day when you can see the sun, spend enjoyable time outdoors with your loved ones, and if your vitamin D levels are very low, consult a healthcare professional.
Foods Containing Zinc
The best sources of zinc, known for their strong antiviral effects that strengthen the immune system, are pumpkin seeds, almonds, seafood, eggs, free-range meats, mushrooms, chickpeas, and spinach. Zinc deficiency is widespread as it is both inadequately consumed through the diet and hindered by phytic acid present in foods. To reduce phytic acid levels, you can soak grains, legumes, and raw nuts in fermented water before consuming them.
Herbal teas such as sage, chamomile, ginger, and mint will not only alleviate the symptoms of your illness but also expedite the healing process due to the antioxidant, anti-inflammatory, and antiviral properties of these plants. These are crucial ways to protect against influenza infections. Additionally, by consulting a professional, you can strengthen your immune system and combat the flu and colds by using herbal supplements such as echinacea, umckaloabo, elderberry extract, and beta-glucan in the correct form.
Lastly, it is important to remember that fresh air and consuming an ample amount of water are key factors in protecting against influenza infections. Ventilate the space you’re in, and keep your water glass by your side. Stay healthy!
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