3 Foods That Fight...

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The Flu

Flu season is approaching and there’s more concern than ever this year as Americans face both seasonal flu and the H1N1 virus - in addition to the myriad of viruses that always make their presence known during the winter months. To avoid an encounter with these seasonal viruses, it’s important to keep the immune system primed.

One of the best ways to do this is to eat a diet rich in a variety of fruits, vegetables, and whole grains – all of which contain phytonutrients that boost immunity and help fight off flu and other viruses. Three immune boosting foods in particular seem suited to this task. Here are the three best foods to add to your diet as the cold weather approaches.

Mushrooms

Mushrooms contain a group of compounds known as beta-glucans. These polysaccharides boost the immune system and help the body fight off foreign invaders such as flu and cold viruses. The mushrooms with the highest levels of beta-glucans are Shititake, Reishi, and Maitake. These mushrooms may be difficult to find in standard grocery stores, but are available in most natural food markets in fresh or in dried form. Add them to soups and salads or sautee them as a side dish. Make it a habit to eat a few every day and naturally boost your ability to fight off flu and colds.

White Tea

This unprocessed tea from the Camellia sinensis plant is made from the youngest tea leaves and buds – giving it higher catechin levels than green tea. A study carried out at Pace University showed that white tea extract had both anti-bacterial and anti-viral properties – even greater than those of green tea. It’s mild, slightly sweet taste makes it a pleasant tea to sip on a cold winter’s day. To get the highest catechin levels, use loose leaf white tea leaves rather than tea bags. Avoid drinking processed white tea drinks in bottles since catechin levels can be low in these products. To fight off flu, sip this tea as often as possible, and add a little lemon juice to help the body better absorb and utilize the catechins.

Yogurt and Fermented Foods

Yogurt and fermented foods are good sources of friendly gut bacteria known as probiotics. Probiotics help to naturally boost the body’s immunity and ability to fight off flu and colds. A study published in the Journal of Pediatrics showed that children given two strains of probiotic bacteria twice a day reduced the number of colds and flu they experienced by fifty percent. You can get probiotic bacteria naturally by eating yogurt with active cultures and fermented foods such as miso, tempeh, and kefir.

The Bottom Line?

These three foods as part of a varied and healthy diet can give your body the extra boost it needs to fight off flu and other viral infections this year. Make them a part of your daily diet this season.

by Dr. Kristie