Healthy eating to combat flu
SUNNINGHILL - Winter's icy grip is making it difficult to avoid the sniffles and sneezes, but a Sunninghill dietitian has some top tips for keeping colds and flu at bay with healthy eating.
Suzelle Viljoen, a clinical dietitian at Inge Retief and Associates in Sunninghill said in addition to washing hands often, staying active and getting plenty of sleep, following a healthy diet can help to boost the body’s ability to fight off illnesses. “A strong immune system doesn’t guarantee that your body can fight off every flu bug, but it is a powerful defence mechanism,” she said.
Viljoen explained that protein was an essential part of the body’s defence system. “Good sources of protein include seafood, chicken, beef, eggs, beans, peanut butter, soy products and unsalted nuts and seeds,” she said. Viljoen advised opting for lean protein sources and stocking up on homemade soups filled with protein for winter.
“An excellent example is tasty chicken and mushroom soup or bean and vegetable soup,” she said. Garlic can also boost the immune system and Viljoen advised adding garlic to all meals this winter. “Vitamin A helps to prevent infections by keeping skin and tissues in the mouth, stomach and lungs healthy,” Viljoen said. “This nutrient is found in eggs, liver, bright red, yellow, orange and dark leafy vegetables such as sweet potatoes, carrots and spinach.”
She also advised eating fruit such as oranges, grapefruit, guava, strawberries, tomatoes and kiwi as a snack or for breakfast to increase vitamin C intake which thereby triggers the production of immune-boosting antibodies. Another vitamin to include in one’s diet is vitamin E which works as an antioxidant and neutralises free radicals which may improve the immune function.
“Include sunflower seeds, almonds, peanut butter or spinach in your diet to increase your vitamin E intake,” Viljoen said. She also suggested reducing stress levels, keeping well hydrated and cutting back on unhealthy habits such as smoking and binge drinking during winter.
“Healthy eating during cold and flu season means getting the daily requirements of essential vitamins and minerals by eating a balanced diet that contains a variety of foods from all food groups and making sure portions are controlled,” Viljoen said.
Details: www.ingeretief.co.za
