
It's flu season again, so most people get a flu shot and strive to stay healthy. But can certain foods or supplements boost the immune system and help with that "staying healthy" goal?
While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year.
Don't skip meals, so your body stays well-fueled. Aim for five to nine servings of vegetables and fruits daily to provide those immune-boosting vitamins, minerals and antioxidants. A serving of fruit is one medium piece of fresh fruit, 1 cup of berries or melon, or 1/2 cup of canned fruit packed in its own juice. A serving of vegetables is 1/2 cup cooked or 1 cup raw. Getting these nutrients from foods versus vitamin or mineral supplements is always best. Many herbal remedies are marketed to help fight colds or shorten their duration, but check with a health care professional before taking any supplements or medications. And don't forget fluids. Remember to drink adequate fluids throughout the day. Plain water is best.
Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using it in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.
Getting adequate sleep and managing stress can be just as important as healthy eating to prevent the flu.
Even if you eat healthily, get plenty of rest, drink adequate fluids and manage your stress, you may still catch the flu. If so, your illness may not last as long, and you may not feel so bad.
According to the National Institutes of Health, there are many healing benefits of chicken soup. Your favorite recipe likely has properties that fight inflammation, promote hydration and get mucus flowing. Drink plenty of liquids, such as water, broth or sports drinks with electrolytes.
When taken before cold symptoms start, vitamin C may shorten the duration, but it doesn't keep you from getting sick.
You may have heard that milk and other dairy products worsen congestion during an illness. Research has not proven this to be true.
Serves 6
10 cups reduced-sodium chicken broth
3 medium carrots, diced
1 large stalk celery, diced
3 tablespoons minced fresh ginger
6 cloves garlic, minced
4 ounces whole-wheat egg noodles (3 cups)
4 cups shredded cooked skinless chicken breast (about 1 pound)
1 tablespoon chopped fresh dill
1 tablespoon lemon juice, or to taste
Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook uncovered over medium heat until vegetables are just tender, about 20 minutes. Add noodles and chicken; simmer until the noodles are just tender, 8–10 minutes. Stir in dill and lemon juice.
Nutrition per serving (1½ cups): 267 calories, 4 g total fat, 2 g saturated fat, 1 g monounsaturated fat, 0 g cholesterol, 38 g protein, 18 g carbohydrates, 2 g dietary fiber, 330 g sodium.
Mayo Clinic Healthy Living Center
Serves 4
Serve as condiment with chicken steak, fish, fried eggs or toast.
1 tablespoon olive oil
1 cup yellow onions, diced
1 teaspoon ground mustard seed
⅛ teaspoon cayenne pepper
⅛ teaspoon ground allspice
⅛ teaspoon ground cinnamon
2 cups tomatoes, peeled and diced
2 cups apples, unpeeled and diced
¼ cup apple cider vinegar
¼ cup sugar
¾ teaspoon salt (decrease if on sodium restriction)
Heat olive oil in a pan over medium heat. Sautee onions for two minutes. Then add all the spices; toast and stir for two minutes. Add the tomatoes, apples, vinegar and sugar. Mix together and simmer over low heat for 20–30 minutes, stirring occasionally. Season to taste.
Nutrition per serving (2 tablespoons): 24 calories, 0.5 g total fat, 0.1 g saturated fat, 0.3 g monounsaturated fat, 0 g cholesterol, 0.3 g protein, 5 g carbohydrates, 1 g dietary fiber, 48 g sodium.
Kristi Wempen is a dietitian in Nutrition in Mankato, Minnesota.
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