Pumpkin
Health specialist Lori Shemek (who also knows a thing or two about dieting) has shared some foods beyond the orange that will help keep your immune system at its strongest and the flu away.
Just like with carrots, pumpkins get their orange color from beta-carotene, which is a great source of vitamin A, says Shemek. A good supply of vitamin A helps with cellular communication within your immune system, making sure it’s alert and ready for when the flu virus strikes.
Eat the Flu Away with These Immune-Boosting Foods
While most of us already know that oranges are a great way to fight off colds and the flu, other citrus fruits should not be overlooked as well. The more vitamin C the better, she says, because it helps with the body’s production of white blood cells to help prevent infection.
Many studies have shown that antibiotics aren’t as helpful as we’d like when it comes to fighting the flu, but fortunately garlic is. Think of garlic as the new antibiotic because unlike most antibiotics, which kill both good and bad bacteria, garlic has a chemical called allicin, a very powerful antioxidant that helps destroy only the harmful bacteria that feeds viruses.
Tomatoes contain an antioxidant called lycopene, which aids the body’s natural defenses against harmful free radicals. And, even better for us, cooking tomatoes is the best way to get the most lycopene out of them.
Oranges aren’t the only vitamin C sheriffs in town, according to Shemek. "[Red bell] peppers are very high in vitamin C; in fact, they have almost twice the amount of this vitamin than most fruits and vegetables," she says. "With red bell peppers, you will help increase your antibody production — key in bolstering immune activity."
Mushrooms are extremely potent in many immunosupportive agents such as macrophages, T-cells, natural killer cells, and interleukin-1 and 2. These virus-fighting agents stimulate the immune system and activate certain virus-fighting cells in your body.
Kefir, or fermented milk, helps create healthy gut microbes in your body, which make up a large part of your body’s defense system. "In fact, your digestive system is 80 percent of your immune system," says Shemek, so the consumption of kefir not only improves immune-cell function but builds a fortress in your intestinal tract against bugs.
Like all cold-water fish, wild salmon is a great source of omega-3 fats, says Shemek. These are highly effective with the immune system because they increase the activity of macrophages — white blood cells that annihilate bacteria in your body.
Along with other types of protein, dark turkey meat is the best type you can consume because it contains more health-boosting vitamins and minerals than any other cut. As turkey is a good source of zinc and selenium, which boost your body’s defense system and increase production of white blood cells, eating the dark meat will ensure you get the most of these virus-fighting vitamins.