Fight the flu with food

Your neighbour and colleagues are down with the flu, and the virus seems to be on the prowl, waiting to pounce on the next unsuspecting victim. In such a scenario, arming yourself with effective food tips to keep yourself flu-free is essential, says Chandana Banerjee

Research shows that some of our everyday foods contain powerful compounds that can strengthen the immune system, combat viruses and keep the flu away. So, walk over to your kitchen or head to the bazaar to stock up on the following foods…

Fruits and veggies
Delhi-based nutritionist Anshul Jaibharat, B.Sc, PGDM - food and nutrition, tells us about the ACE triple effect for choosing the right vitamins to ward of the flu. “Vitamins A, C and E are powerful antioxidants that inactivate harmful free radicals and increase immunity by maintaining the body’s natural immune cells,” she says. So top up your plate with veggies and fruits such as carrots, green leafy vegetables, tomatoes, cherries, gooseberries, and guava. You must also load up on broccoli, cantaloupes, citrus fruits, pumpkin, squash and green peppers, which are great sources of vitamins.

Yogurt
Think yogurt, think probiotics. “Probiotics are good bacteria found in yoghurts and other cultured dairy products that increase the secretion of disease fighting immune enzyme found in intestines,” explains Jaibharat.

Nuts, beans, tofu, fish and meats
Tuck into tofu, dried beans and lean meats, as well as nuts, grains and fish to get adequate iron and selenium. Iron is great for strengthening overall immunity, while selenium helps in the growth of immune cells.

Oysters, poultry, cereals and milk
All these food products, including yogurt and beans are good sources of zinc, a mineral that helps your body produce stronger antibodies in a jiffy.

Lemons, oats and barley
Anshul Jaibharat recommends lemons and fresh lemon juice for “restoring the body’s internal climate ( ph balance) that supports healthy bacteria and not the trouble causing viruses which thrive in more acidic environments.” She also mentions oats and barley for their beta glucan, a type of fibre with anti- microbial and anti-oxidant properties.

Chicken soup
We’ve heard of Chicken Soup for the Soul, but health experts will tell you that this hearty soup is just as good for the body. Drink a bowl of this and you’ll feel more energetic. If you’re already down with the cold, it’ll help clear up clogged airways. So brew some chicken soup with pieces of chicken, lots of veggies, onions, garlic and herbs and get sipping.

Garlic
Garlic has been used for ages to treat fungal and viral infections. This magic vegetable contains allicin, ajoene and thiosulfates, which help the body fight infections.

Tea
Good news for chai lovers! “Herbal teas are packed with antioxidants,” says Jaibharat. Choc-a-bloc with polyphenols, a cup of herbal tea packs quite a punch, where free radicals are concerned.

If you ever wondered about healthy bingeing, you have your answer now!