When faced with colds and the flu, your diet can be your best ally. Did you know that certain foods and supplements have the power to support your natural defenses and keep you fit even when the cold and flu are raging? In this article, we'll explore these nutritional treasures, along with practical tips for enjoying them daily.
Why it's beneficial: Vitamin C is vital for our immune system. It helps fight infections and can reduce the duration and severity of a cold, especially if you start taking it before getting sick.
How to include it: Eat fruits like oranges, guavas, kiwis, and strawberries, which are high in vitamin C. Also, add vegetables like bell peppers and broccoli to your meals for a good dose of this vitamin.
Why it's beneficial: Vitamin D is crucial, especially in winter when sunlight is scarce. It helps keep your body strong and can reduce the risk of catching colds.
How to include it: Try to spend some time in the sun each day and eat foods rich in vitamin D, like mackerel, fortified dairy products, fortified plant-based drinks, salmon, and eggs. In winter, supplementing with vitamin D can be a good idea, especially in less sunny regions.
Why it's beneficial: Zinc is an important mineral for the immune system. It helps limit the replication of the cold virus and can reduce symptom duration if you start taking it at the first signs of illness.
How to include it: Foods like oysters, lentils, wheat germ, beef, and pumpkin seeds are good sources of zinc. You can also take zinc supplements, but be careful not to exceed the recommended dose to avoid adverse effects.
Why it's beneficial: Garlic is thought to have antibacterial and antiviral properties. It might help boost immunity and fight infections, but more research is needed to confirm its effectiveness.
How to include it: Use fresh garlic in your soup recipes, sauces, or with roasted vegetables. Garlic can add a lot of flavor to your dishes while boosting your immunity.
Why it's beneficial: Ginger is known in traditional medicine for its anti-inflammatory and anti-nausea effects. It might help soothe sore throats and cold symptoms, although more studies are needed to fully confirm these benefits.
How to include it: Make ginger tea by steeping fresh ginger slices in hot water. You can also add grated ginger to your soups and stir-fried dishes for an extra immune boost.
Why it's beneficial: Probiotics, which are good bacteria for our body, interact with our immune system cells. While there's no solid evidence that probiotics can prevent illnesses, recent studies suggest they might help reduce respiratory infections, especially in children, athletes, and the elderly.
How to include it: Probiotics are found in foods like yogurt, kefir, sauerkraut, and kimchi. Eating them regularly might give your immune system a boost. There are also probiotic supplements, but it's important to choose a quality product and, if possible, seek advice from a health professional.
By incorporating foods and supplements like vitamin C, vitamin D, zinc, garlic, ginger, and probiotics into your diet, you can help your body better fight colds and the flu. However, everyone is unique, and it's crucial to receive personalized advice.
Remember that with a Bonjour-santé membership, members have access to two exceptional nutrition services: get quick and free advice from Bonjour-santé nutritionists-dietitians, or enjoy an exclusive discount on an initial assessment consultation with a nutritionist-dietitian from our partner ÉquipeNutrition. The nutritionist will be able to provide you with customised support and guide you towards an optimal diet, whatever your health objective. Login to your Bonjour-santé account to take advantage of these and other health services, or become a member.
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