Foods that will boost your immunity during cold and flu season

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The flu can be unpleasant or, in the worst case, deadly; but the foods you eat can help boost your immune system.

A dietitian shared four tips for eating during flu season. Starting with breakfast, the dietitian recommended eating a bowl of oatmeal with sliced ​​banana and raspberries.

She said oats and fruit contain fiber, which is good for gut health.

“It is recommended to eat 30 grams of fiber per day,” says the dietitian.

Fiber-rich sources include:

• Oats
• Avocado
• Raspberries
• Black beans.

When it comes to snacking between breakfast and lunch, the doctor suggests yogurt. This type of fermented food is packed with beneficial bacteria, or probiotics.

With regular consumption, you can expect your gut health to improve.

“British adults are advised to consume between five and 20 billion probiotic bacteria per day,” the doctor said.

Other sources of probiotic superfoods include:

• Fermented pickles
• Kefir
• Yogurt
• Kimchi
• Sourdough bread
• Certain types of cheese.

“For a probiotic punch, try a plowman’s sandwich with sourdough bread for lunch,” the dietitian said.

You also need prebiotics, which act as nutrients for the good bacteria in your gut.

“You’re probably already eating prebiotics if you follow a high-fiber diet, although increasing your intake will only help you feel the benefits,” the doctor added.

Prebiotic superfoods:

• Garlic
• Onions
• Unripe bananas
• Artichokes
• Whole oats
• Apples
• Chicory root
• Dandelion greens
• Asparagus
• Flaxseeds.

“Making apple and flaxseed crumble would be perfect for a prebiotic-filled treat, high in pectin, lignans, and resistant starches to support good gut health,” the doctor said.

In addition to eating healthy, there is another key way to protect yourself from the flu.

“In the run-up to winter, the flu vaccine offers the best protection against what can be a very serious illness for more vulnerable populations,” the doctor said.

The doctor is urging everyone eligible for the flu shot to get vaccinated “as soon as possible.”

Watch your sugar

Sugar weakens the immune system within 30 minutes of ingestion and persists for up to 6 hours. In addition, glucose and vitamin C actually compete for insulin, making it easier for our cells to absorb it. Look for low-sugar sources of vitamin C, such as berries, red bell peppers, and broccoli.

Reduce stress

Many of us already know that stress is bad for us. Chronic stress reduces the body's immune function. Simple decisions each day, such as scheduling a regular bedtime or engaging in a relaxing, quiet activity that you enjoy, can help reduce stress and give your body the rest and recovery it needs to stay healthy.