How Eating Well Reduces Your Risk of Cold and Flu
The cold and flu season boasts many stuffy noses and a
variety of other unwanted symptoms. In order to combat the effects and reduce
your risk of getting a cold or flu, it's important to eat well and give your
body the necessary nutrients it deserves. From nutritious substitutions to
quick and simple meals, your diet really can play a part in helping you avoid
getting sick. The following are some helpful tips:
- Eat whole meals: Some people
rely solely on dietary supplements and other vitamins to keep them healthy, but
the truth is, you need the whole nutritional package to beat a cold or flu.
Instead of simply taking vitamin c tablets, you should eat fruits that are rich
in vitamin c. That way, you get the other nutrients that come along with those
fruits including: vitamin A and E, as well as flavonoids that work alongside
vitamin c. to improve your immune system's ability to fight off colds and flu.
- Get your daily dose of fruits and
veggies: In the winter, people tend to cut down their fruit and
vegetable intake which is the exact opposite of what should occur. In order to
polish your defenses against viruses, you need at least 5 servings of fruits
and vegetables daily to get sufficient vitamins, minerals, fiber and
antioxidants. Drinking 100 percent fruit juice will help you reach your goal,
but make sure there are no added sugars or empty calories. In order to save
money, check for fruits and vegetables that are in season. They are fresher and
more economical.
- Don't skimp on your healthy diet:
It's easy to start off a new, healthy diet, but much harder to maintain it,
especially if you live a busy life. Check out healthy sack lunch tips, so you can take more responsibility for your
meals. Your immune system requires sufficient nutrients to work properly, so
incorporate lean meats, fish, poultry, low fat dairy, legumes, whole grains,
nuts and seeds into your diet.
Protein sources such as lean meats, dairy, eggs and legumes
are especially important because they supply the amino acids that your body
needs to build the components of your immune system. Lean meats also contain
iron and zinc; deficiencies of these minerals can depress your immune system.
Stay away from excess sugar and unhealthy fats, such as
saturated fat and trans fats. Dr. Hark suggests being prepared by keeping
healthy snacks handy so you won't be so tempted to eat less healthy options.
Even if you do get sick, maintaining a diet rich in
nutrients will help lessen the blow and will get you back on your feet
quicker. Focus on getting three meals a
day so you can get the energy your body needs to recuperate. While you may not be exerting much energy by
running around, your body is doing a lot of work to get better. It’s also important
to drink plenty of water and incorporate the
top foods for your heart into your diet.
