Flu season is in full swing, and reports reveal that this year’s could be the worst in decades. This winter is already on the way to s...
Flu season is in full swing, and reports reveal that this year’s could be the worst in decades.
This winter is already on the way to surpassing the impact of the 2017-2018 flu season, which was the deadliest in more than 40 years, according to the Centers for Disease Control and Prevention (CDC). This season alone, the CDC estimates there have been 2,900 deaths from flu-related complications and 55,000 hospitalizations tied to the infection. Since the season began in October, the agency believes some 6.4 million people in the US have come down with the illness.
There is no cure for the flu, but there are ways to stave off infection — advice that’s especially critical for young children as well as the elderly or chronically ill who are most likely to have weak immune systems. But at this time of year, says Lisa Zullig, director of nutrition services at “medically tailored” meal service God’s Love We Deliver, no one is truly safe.
“It’s really challenging for everyone because a lot of people are sick around us,” Zullig tells The Post. She says a nutritious diet is the first step to good health.
“Well-balanced meals are really important, making sure that someone is getting adequate protein, carbohydrates, healthy fats and lots of fruits, and vegetables because that’s where many of those anti-oxidants live,” she says. According to Zullig, anti-oxidants, or molecules that inhibit damaging oxidation in the body, are key immune boosters.
“Anti-oxidants are substances that really protect yourself against something called free radicals,” which are “unstable” atoms that “play a role in inflammation and disease,” says Zullig.
But not all healthy foods boast the same anti-oxidant profile, so we asked Zullig to tell us which foods can provide the most nutrient bang for your buck — and help you avoid the flu.
Kiwi
When it comes to the anti-oxidant vitamin C, “everybody hears about oranges,” but kiwis, says Zullig, are “a very, very good source” at about 64 milligrams for one whole fruit — which nearly fulfills the daily requirement of the immunity-boosting vitamin for adults. Red peppers and guava, she adds, are also packed with vitamin C.
Spinach
Another flu-fighting nutrient is vitamin E, and leafy greens are an easy way to amp up your intake of the anti-oxidant. Just 1 cup of cooked spinach, for example, contains 3.7 milligrams of vitamin E, which is about 25% of the recommended daily value.
Brazil nuts
“Selenium is … essential for a good immune response,” says Zullig, and “if you can eat just one [per day], you’re good.” A single nut contains up to about 100 micrograms of selenium, according to Zullig, although the daily requirement is only about 55 micrograms. The anti-oxidant mineral can be found in many foods, such as mushrooms, shrimp and eggs, but “most of them are animal foods,” while nuts are a potent vegetarian source. They’re also high in vitamin E.
Pumpkin seeds
“Zinc is another mineral that helps fight infection and also is essential for wound healing,” says Zullig. She picked pumpkin seeds, which have one of the highest concentrations of zinc for their size at about 2 milligrams of the mineral per ounce of pepitas — on the way to the 8 milligram daily requirement for women and 11 milligram for men. Pumpkin seeds also contain a hefty dose of vitamin E.
Yogurt
Yogurt and other probiotic-rich foods “promote intestinal health and they stimulate the mucosal immune system in your gut,” says Zullig, which acts as a barrier between harmful pathogens and the body. She draws on research indicating that “some strains of probiotics can decrease your incidence of acquiring a cold.” Zullig says to aim for yogurt with more strains of probiotics — typically noted on the label — and to steer clear of the sugary varieties.
Garlic
While research is “mixed” on garlic’s flu-fighting properties, says Zullig, some scientists believe a compound found in the allium, called allicin, could be one of the most powerful of all anti-oxidants. What researchers do know is that allicin, which gives garlic its taste and aroma, is anti-bacterial, anti-fungal and anti-inflammatory along with a slew of other protective qualities. “You will get the most benefits from raw garlic,” says Zullig, who suggests adding it to a homemade salad dressing. She adds that letting garlic cloves rest a few minutes after crushing them “really activates” its healing activity.
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