Eat the flu away

Keeping your immune system healthy is very important, no matter the season. Naturally, what you eat can influence your immune health. Certain foods may actually decrease your chances of getting sick, while others can help you recover more quickly if you do get ill.There are great foods out there full of essential minerals to keep the colds and flu at bay. One of these is iron. Iron is a mineral that plays an important role in immune function. A diet containing too little iron can contribute to anaemia and weaken the immune system so optimise your intake of iron-rich foods, such as meat, poultry, fish, shellfish, beans, nuts, seeds, leafy veg like spinach vegetables and dried fruit.Combining iron-rich foods with a source of vitamin C can help boost your absorption even further.Foods that are rich in probiotics are thought to help enhance your immune function. Probiotics are beneficial bacteria that live in your gut and help stimulate your immune system. They also help maintain the health of your gut’s lining, which may help prevent unwanted substances from “leaking” into the body and provoking an immune response. Studies also show that when people do get sick, those who regularly consume probiotics are up to 33% less likely to need antibiotics. Great sources of probiotics include sauerkraut, naturally fermented pickles, yogurt, buttermilk and so on.Fruits like oranges, grapefruits and tangerines are high in vitamin C, a well-known immunity booster.Vitamin C is recognised for its antibacterial and anti-inflammatory properties. It also helps maintain the integrity of your skin, which acts as a protective barrier against infection.Other foods high in vitamin C include bell peppers, guavas, dark leafy greens, broccoli, berries, tomatoes, papaya and snap peas.Ginger is rich in gingerol, a bioactive substance thought to help lower the risk of infections. Ginger’s effects may be especially potent if the ginger compounds are already present in your body before the infection occurs.Add a sprinkle of fresh or dried ginger to your dishes or smoothies. You can also sip on a fresh ginger infusion or use pickled ginger as a probiotic-rich palate cleanser between dishes.Garlic also contains active compounds that may help reduce your risk of infection. Garlic also seems to have antimicrobial and antiviral properties that may help it fight bacterial and viral infections. To maximise garlic’s immune-boosting effects, aim to eat one clove two to three times per day.Coconut oil contains medium-chain triglycerides (MCTs), a category of fats with antimicrobial properties. Researchers report that coconut fats may help fight off the types of bacteria that cause stomach ulcers, sinusitis, dental cavities, food poisoning and urinary tract infections.Researchers also believe that coconut oil may be effective against the viruses responsible for influenza and hepatitis C. Consuming up to two tablespoons (30 ml) per day should leave enough room to continue including other healthy fats in your diet, such as avocados, nuts, olives and linseed oil.Liquorice is a spice made from the dried root of the Glycyrrhiza glabra plant. Studies show that liquorice has the ability to fight some fungi and bacteria, including E. coli, Candida albicans and Staphylococcus aureus.Nuts and seeds are incredibly nutrient-rich. They’re rich in selenium, copper, vitamin E and zinc, among other nutrients. All of these play a role in maintaining a healthy immune system.Sesame seeds and almonds are particularly good sources of copper and vitamin E, while pumpkin seeds and cashews are rich in zinc.As for selenium, you can meet your daily requirement by eating just a single Brazil nut per day.Nuts and seeds are also great sources of fibre, antioxidants and healthy fats, all of which are beneficial for health.Sweet potatoes are not only delicious — they’re also rich in vitamin A. Not consuming enough foods rich in vitamin A can lead to a deficiency, which studies link to a weaker immune system and a higher sensitivity to infections.Besides sweet potatoes, other foods that are high in vitamin A include carrots, dark-green leafy vegetables, squash, romaine lettuce, dried apricots, red peppers, fish and offal.STAFF REPORTER

Eat the flu away

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Namibian Sun 2025-06-24

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Eat the flu away

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Namibian Sun 2025-06-24

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