Did you know that what you eat can actually help (or hurt) your ability to fight infections? With flu season upon us, wouldn’t it be nice to know what foods could help prevent you from getting sick?

For those of you reading this who see “flu” and immediately want to Lysol their computer for fear of catching it (again)… as you do year after year, your nutritional status may be more important than you think. Infections (especially chronic viral ones) may lie dormant in your body only to show up when you become immunocompromised. Although the flu is an acute illness, its recurrence year after year in the same host, (aka You) makes it a chronic infection. The flu also has this amazing ability to mutate, creating newer strains that make it even more difficult for your body to defend against.

Malnutrition and nutritional deficiencies especially involving zinc, vitamin D, n-acetylcysteine and vitamin C can make it difficult for your body to adequately deal with an infection and produce and effective immune response. Obesity has also recently been linked to increased risk for catching the flu.  

Obesity

Obesity is linked with elevated levels of inflammation in the body. This inflammation is associated with excess production of pro-inflammatory cytokines which can alter the immune systems natural response to viral infection. 

Maintaining weight within ideal limits can help reduce your risk of developing the flu and its complications this season. 

Zinc

Zinc is important for the proper functioning of the immune system and even a mild zinc deficiency can impair the body’s ability to fight off the flu.

Foods that contain zinc include: 

·     Meat 

·     Shellfish 

·     Legumes 

·     Nuts & Seeds 

·     Whole-grains 

·     Eggs 

N-Acetylcysteine

NAC is made from the amino acid L-cysteine. It is an powerful antioxidant and can decrease the occurrence and severity of influenza.

Foods that contain NAC include: 

·     Chicken 

·     Turkey 

·     Yogurt 

·     Cheese 

·     Eggs 

·     Nuts & Seeds

Vitamin C

Adequate intake of vitamin C can reduce severity and duration of colds and flu. Vitamin C supplementation was found to reduce complication of flu such as pneumonia and reduce hospital stay duration. 

Foods that contain vitamin C: 

·     Cherries

·     Chili peppers

·     Yellow peppers 

·     Thyme 

·     Parsley 

·     Kale 

·     Broccoli

·     Lemons 

·     Papayas 

·     Oranges

Vitamin D

Vitamin D is essential for proper immune system function and most people are typically deficient during the winter months. Because vitamin D is a fat soluble vitamin, those who are overweight or obese will store vitamin D in their fat cells which makes it unavailable for the body to use. Sunlight exposure is a great way to increase production of vitamin D but for those of us who live in northern latitudes, the sun is not strong enough this time of year.

Foods that contain vitamin D:

Salmon

Egg Yolk

Mushrooms

Fortified Milks

Yogurt

Canned tuna

Cheese

Vitamin D is also widely available in supplement for and relatively safe to consume. Just as your health care provider about proper dosage and before starting any supplements.