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Beating the Flu This Winter Season

When the weather gets colder we start thinking of how we keep our children and ourselves healthy during flu season. Eating foods and not supplements not only helps children stay healthy with a strong immune system but it also teaches good healthy long life habits.

We hear all sorts of new words out in the media and exactly what do they mean, why are the important for our body’s immune system and where does your body get the source from?

Vitamin C: Eating fruits and vegetables high in Vitamin C, including, oranges, apples, broccoli, green peppers, berries and honeydew will help to keep your immune system strong. The foods you eat have a major impact on your immune system’s ability to fight off colds and flu.

Antioxidants: Some foods are higher in antioxidants than others. The three major antioxidant vitamins are vitamin A, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil. Other antioxidants (non-vitamins) that may help boost immunity include Zinc and Selenium. Zinc can be found in red meat, poultry, beans, whole grains, fortified cereals, and dairy. Selenium can be found in, tuna, beef, poultry and fortified breads, and other grain products.

Probiotics: Are called "friendly bacteria" due to their ability to support overall health and an important defense against illness. Eating foods rich in probiotics, such as cheeses and yogurt is an effective in preventing certain diseases and improving disease symptoms.

Phytochemicals: Are non-nutritive plant chemicals that have protective or disease preventive properties. They are nonessential nutrients, meaning that they are not required by the human body for sustaining life but they can protect humans against diseases. There are more than thousand known phytochemicals. Foods containing phytochemicals are already part of our daily diet. In fact, most foods contain phytochemicals. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytochemicals.

While you want to focus on increasing the amount of fruits and vegetables you eat, don’t forget to choose other healthy foods to supply nutrients you immune system needs.

A healthy balanced diet with lean meats, fish, poultry, dairy, legumes and whole grains provides your body with all of the nutrients you need for general health. A healthy body tends to have a healthier immune system.

The whole food is the best source of these immune building nutrients. However, if you cannot get enough of those into your child’s diet 100% fruit juices, frozen vegetables and fortified cereals are a good way to add them to your daily routine.

What else can you do to prevent the flu this season?

The basics still stand:

Wash your hands
Get enough rest
Get your flu shot
Get some exercise each day

Getting the cold or flu doesn’t have to be an inevitable part of winter.