Flu-Fighting Plant-Based Foods

The flu season is upon us and maybe you already got your flu shot. What else can you do to stay healthy?

Here are some whole, plant-based foods that will help you boost your body’s immune system to help fight off the flu.

Zinc. A mineral that is essential for normal functioning of the immune system and may be directly involved in the production of antibodies to help fight infection. Plant-based foods rich in zinc include pumpkin and squash seeds, nuts, wheat germ, beans, and lentils.

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Vitamin C. While it is not certain how vitamin C interacts with the immune system, it is found in high concentrations in immune cells and is consumed quickly during infections. Higher levels of vitamin C in the blood may be a marker for overall health. Plant-based foods rich in vitamin C include citrus fruit, bell peppers (especially the red peppers), strawberries, broccoli, and leafy green vegetables.

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Beta-carotene. Helps activate one of your most important sources of immune protection, your thymus gland, by stimulating your immune system to fight infections and viruses. Beta-carotene also helps fight off respiratory infections and relieve respiratory problems. Plant-based foods rich in beta-carotene include carrots, pumpkin, winter squash, sweet potatoes, yams, spinach, kale, collard greens, beet greens, cabbage, cantaloupe, persimmons, and mangoes.

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Mushrooms. According to Dr. Mercola, some of the most potent immunosupportive agents come from mushrooms, which boost your immune system, especially during cold and flu season. Mushrooms are nutritional powerhouses that include a variety of antioxidants and optimize the body’s resistance to viral infections. There are several kinds of mushrooms, including crimini, portabella, shiitake, white button, enoki, oyster, and morel.

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Vitamin E. A powerful fat-soluble antioxidant that is key for strong immunity, vitamin E, or tocopherol, helps your body ward off viral infections. Plant-based foods rich in vitamin E include almonds, peanuts, sunflower seeds, avocados, spinach, broccoli, winter squash, and pumpkin.

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Probiotics. Good bacteria that can safely dwell in your digestive tract. Researchers are finding evidence that these good bacteria influence the development of aspects of the immune system, including increasing the numbers of certain T cells and correcting deficiencies. Probiotics are found in fermented foods such as kimchi, a fermented Korean dish made of seasoned vegetables, or sauerkraut.

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Tea. Teas contain natural compounds that boost the body’s immune system, including antioxidants theanine, catechins, and quercetin. Green, black, and oolong tea all contain these powerful antioxidants.

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Soup is a nutritional stew. That's because one of the great things about soup is that any of the nutrients that are lost during cooking remain in the liquid, so soup retains all the nutrients! One of my absolute all-time favorite soups is Coconut Mushroom Barley Soup with Potatoes and Lentils (click here for the recipe)! So what are you waiting for? Try this or one of your favorite recipes with flu-fighting plant-based foods and stay healthy!

Resources

http://www.dummies.com/how-to/content/zinc-the-immune-system-nutrient.html

http://en.wikipedia.org/wiki/Vitamin_C#Immune_system

http://www.webmd.com/diet/features/the-benefits-of-vitamin-c

http://www.lawrencehealthcenter.com/can-vitamin-c-really-help-boost-your-immune-system

http://www.carrotmuseum.co.uk/betacarotene.html

http://articles.mercola.com/sites/articles/archive/2011/12/31/organic-mushrooms-for-immune-support.aspx

http://articles.mercola.com/sites/articles/archive/2011/11/16/steve-farrar-on-mushrooms.aspx

http://www.healthaliciousness.com/articles/vitamin-E.php

http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-e
http://www.newsmax.com/FastFeatures/Health-benefits-vitamin-E/2011/02/01/id/369888
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-e
http://www.healthaliciousness.com/articles/vitamin-E.php
http://www.health.harvard.edu/flu-resource-center/how-to-boost-your-immune-system.htm
http://www.mnn.com/health/fitness-well-being/photos/10-flu-fighting-foods/tea