13 Foods to Prevent You from Cold & Flu

Can your diet really reduce your risk of catching a cold or flu? Well yes it can. While people believe that frequent hand washing is often the first line of defense against germs, you can greatly enhance your body's ability to fight off infections by choosing the right foods.

While it is very important to eat healthy food all year around, it becomes crucial to eat specific foods in the flu season which would help you stay fit. Foods heavy with antioxidants like vitamin A, C, or E do just that. Add these to the daily diet to protect the immune system and decrease chances of falling ill. Here are some specific foods that you need to look out for:

1. Sweet potatoes: They contain a lot of antioxidant beta-carotene, a well known carotenoid, which creates vitamin A in the body which boosts immune function by lowering the amount of free radicals, helping to eliminate the cause of sickness. Other foods high in beta-carotene include carrots, pumpkin and spinach.

2. Nuts: Nuts, such as almonds or walnuts, provide vitamin E, selenium and other nutrients that help boost the immune system, and protect against cold and flu. Vitamin E helps boost the immune system by enhancing the activity of T-cells (the white blood cells involved in protecting us from viral, fungal, and other infection). Selenium (found in brazil nuts) is a trace mineral with a very powerful antioxidant properties that also works to keep your immune system strong. Infact, low levels of selenium have been linked to increased risk of developing more severe flu.

3. Garlic (lahsun): Garlic contains a sulfur compound known as allicin, which gives it the characteristic odor and the immune boosting properties. Additionally, garlic offers several antioxidants that battle immune system invaders. To get the most of it, crush the garlic cloves and let it sit for 10 to 15 minutes before cooking to activate immune-boosting enzymes.

4. Dairy products: Dairy products like cheese, yogurt etc. contain conjugated linoleic acid, a natural component of dairy fat which has boosted immune response in humans. Try to go for probiotic dairy products as they contain healthy bacteria which are not only good for digestion but researchers think that they may stimulate production of immune system substances that fight disease. Some studies have even shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25 percent.

5. Ginger (adrak): Ginger encourages the body to produce dermicidin, a substance that helps in fighting off infections. Dermicidin provides protection against invading microorganisms, including bacteria such as E. coli and Staphylococcus aureus. Also, ginger is a good expectorant. It is very effective in removing mucus from the throats and lungs, and thus aids in clearing of the passageways.  You can add grated ginger to your salads or crush it and add to tea whichever way you prefer.

6. Oranges: With a high Vitamin C content and strong antioxidant properties, oranges work fantastic when it comes to fighting off the cold virus. Vitamin C is a powerful antioxidant that helps to keep ypur immune system strong. Other foods high in vitamin C include spinach, tomatoes, strawberries, grapefruit and kiwi.

7. Turmeric (haldi): Turmeric is a powerful spice that has been used in Ayurvedic and Chinese medicines since ancient times. It contains 'curcumin', a polyphenol with powerful cold and flu-fighting abilities. The best way to have it is to add it to lukewarm milk and have it before bedtime.

8. Honey: Honey is basically a resin with antibacterial and antioxidant properties that helps to fight diseases and maintain good health. Honey also works well as a cough suppressant. You can drink warm water with a dash of lime and a table spoonful of honey to ease sore throats and cold.

9. Flax seed oil: Flax seed oil is loaded with healthy omega-3 fatty acids. The omega 3 fatty acids boosts the production of phagocytes, the white blood cells that protect the body by ingesting harmful foreign particles, bacteria, and dead or dying cells. Other good sources of omega 3 fatty acids include walnuts, salmon, tuna and mackerel.

10. Oysters: Oysters are mostly associated with sex. But they contain more zinc then any other food which is ideal for the immune system. Serve it boiled or in a salad to get a fantastic taste. Other foods rich in zinc include cremini mushrooms, pumpkin seeds and sea vegetables.

11. Mushroom: Mushroom, especially shiitake mushroom, contains an active compound called lentinan which has the ability to power up the immune system, strengthening its ability to fight infection and disease. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

12. Chilies and peppers: Chilies contain active substance called capsicum which stimulates the immune system. They are also rich in vitamin C and carotene.

13. Oregano: The tangy flavoring agent that you add to your pastas and pizzas has anti-microbial and immune-booting properties, which protect against cold, influenza, flu and fevers.

Many people feel hungry when they are down with cold and flu and most of they go for the wrong food. But as you can see going in for the right food which is enriched with vitamin A and C is the way forward. Of course, avoiding unhealthy food is important too!