It's on everyone's mind these days, and it's the hot topic everywhere I go ... the flu.
So naturally people are asking me what they can eat to keep the flu bug at bay, and how can they stay healthy through this scary time.
There are some foods you eat that can keep your immune system strong and this stronger immune system is one good tool in the fight against viruses.
Here are a few things that can help:
Oranges, berries, melon, broccoli and peppers are just some of the many excellent fruit and vegetable sources of vitamin C, the vitamin associated with a healthy immune system and of course with fighting off the common cold. Adults need 75 to 90 mg of vitamin C daily and would you believe eating half of a red pepper gives you 150 mg! The upper limit for C is 2,000 mg per day and for most people there's no value in going over the limit.
When it comes to your cold, studies have shown that C won't stop you from getting a cold but it can shorten the time that the cold will last.
* Seafood (especially oysters), meat, yogurt, poultry, whole grains, nuts, seeds, beans and eggs are all sources of zinc, the mineral important for a healthy immune system. While it's important to a healthy immune system, too much zinc can actually have the opposite effect, depressing your system and making you more susceptible to illness. So rather than taking zinc supplements, the best way to get adequate zinc is through a healthy diet and, if needed, a multivitamin. Adults need 8 to 11 mg a day and the daily upper limit is 40 mg. Three oz (90 grams) lean cooked beef has 4 mg; 1/4 cup (50 mL) wheat germ has 3.5 mg; 1 cup kidney beans has 1.5 mg and 1 cup plain yogurt has 2 mg.
* Vitamin D plays a role in keeping your immune system healthy. And, since we are now in vitamin D winter, where we don't get D from sunlight, it is likely that we all should be taking D in amounts up to 1,000 IU/day. The food sources are quite limited -- fluid milk, fortified soy and rice beverages, some yogurts and fatty fish.
* Lean meat chicken, fish, dairy, beans and soy products are all proteins sources, which are important for a healthy immune system. Most of you likely get enough protein if you include a source at your three meals. Keep them lean and don't overload the portions but also make sure you don't skip these important foods.
* Probiotics, friendly bacteria found in some yogurts, kefir and in supplements are thought to also keep your immune system in good order.
Of course, most importantly for protection against viruses, are some prevention strategies. Wash your hands often and properly. Cover your mouth when coughing and sneezing. If you are in contact with people who are sick, wash your hands well before you touch your nose and eyes. Clean surfaces that you touch with germ-killing disinfectant. If you are not feeling well, stay at home. Get lots of rest and remember that exercise is also a good for a healthy immune system.
When it comes to supplements, a multivitamin can be helpful if your diet falls a little short or for older people and/or others whose immune system may not be as strong. But, be careful of all the products that are out there claiming to fight or prevent the flu. In fact, Health Canada and the Competition Bureau are advising Canadians not to purchase unauthorized products from the Internet or other sources that claim to fight or prevent the H1N1 flu virus. The Competition Bureau urges Canadians who find a web site promoting a treatment or cure that seems too good to be true, to call their toll free line at 1-800-348-5358 or go to Competitionbureau.gc.ca "Enquiries and Complaints (external link) for more information.
FRAN.BERKOFF@SUNMEDIA.CA
