Quick Ideas for Super Foods to Fight the Flu

Now that it's cold and flu season, it's important to find ways to minimize risk of catching and spreading illness. The CDC recommends several ways to reduce the risk of flu, including hand washing and proper cleaning methods. In addition to proper hand hygiene and cleaning for infection control, it helps for us to eat well and stay in good health so we're better prepared to fight off a flu bug.

Today we have a guest blog from chef David Blackmon, the career cluster manager of the hospitality and culinary arts program in Chicago Public Schools. (The students in this program have the opportunity to participate in HSC's Cooking up Change healthy cooking contest.) In this post, chef Blackmon offers insight on immune system-boosting foods to make this a flu-free winter.

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by David Blackmon

With all this talk about the swine flu, or H1N1 as the Center for Disease Control terms it, plaguing the world, let’s take a look at these super foods that contain flu-fighting elements. Eating right is a way to maintain a healthy life. It helps keep your resistance levels high to defend your body from cold and flu viruses.

 
Chicken Soup

Medical research studies have found that chicken soup has mild anti-inflammatory properties, which may help prevent colds and flu by decreasing mucus production, throat swelling and irritation (so you might be spared the sniffles or sore throat associated with colds). When you make your next batch of soup, load up on the veggies like onion, sweet potato, turnips, parsnips, carrots, celery and parsley.


Red Peppers

Pound for pound, red bell peppers have twice as much immune-enhancing vitamin C as an orange. Vitamin C is an essential weapon in your flu-fighting food arsenal. It can decrease the duration of a cold by 80 percent and the severity of symptoms like sniffles and cough. Eat red bell peppers chopped up in omelets or on sandwiches. Or, for a quick spaghetti sauce, saute chopped red bell peppers, garlic and olive oil until tender. Puree and drizzle over your favorite whole-wheat pasta.


Yogurt

Yogurt contains good bacteria that line our intestines and defend our body against invading germs called probiotics. Buy plain yogurt to get fewer calories and less added sugar than you do from fruit-flavored versions, and add your own sweetness with a teaspoon of honey (which may also be an immune booster, because it feeds good bacteria in our gut). To make sure your yogurt contains probiotics, look on the container for the National Yogurt Association's "Live and Active Cultures" seal, which means there are at least two types of healthy bacteria and 100 million bacteria per gram.


Green Tea

Green tea contains an immune-boosting chemical called epigallocatechin gallate (EGCG). To get the most health benefits from this hot drink, steep tea in boiling water for about 4 minutes. You can change up the flavor by steeping tea with a 1-inch chunk of fresh ginger, fresh mint leaves, a twist of orange peel or a cinnamon stick. Aim to drink 3 cups (24 ounces) or more per day.


Almonds

Almonds are an excellent source of the disease-fighting antioxidant vitamin E. Aim to have 24 almonds (1 ounce) per day as a snack; use chopped almonds on oatmeal, salads or stir-fries; or try this recipe for sugar-and-spice almonds: Preheat the oven to 375 degrees. Lay raw (unsalted) almonds on a cookie sheet, spray with cooking spray, and sprinkle with brown sugar and a pinch of cayenne. Bake for 6 minutes, cool and enjoy.


Brazil nuts

Brazil nuts contain selenium, an antioxidant that may help protect us against conditions such as colds, flu and even cancer. But be careful: These nuts are rich in selenium (they have about 10 times more than other foods), but they're also high in calories — 190 calories per 7 nuts. Here's a portion-control tip: Buy the nuts in the shell. Using a nut cracker slows you down, so you'll probably eat fewer nuts. If you're not into nuts, you can get your selenium from tuna, beef or turkey; all are good sources of this mineral.


Sweet Potatoes

Sweet potatoes' beta carotene content makes them an immune-enhancing food. Beta carotene is the vitamin that gives sweet potatoes their orange pigment. In the body, beta carotene is converted to vitamin A, which research suggests may be particularly helpful in the treatment of respiratory infections. For a quick sweet-potato side dish, grate the potatoes with a cheese grater, into a skillet sprayed with cooking spray (shredded sweet potatoes cook much faster than whole potatoes). Season the potato with salt, pepper and cumin. Cook without stirring for 5 minutes (until brown), and then flip it and cook the other side for an additional 5 minutes.


Garlic

The sulfur compounds found in garlic can make you 2.5 times less likely to get sick during the flu season. These compounds have been shown to kill viruses. Fresh garlic has more immune-boosting potential than cooked, so add a clove of fresh minced garlic at the end of cooking. Try this healthy version of fresh garlic bread: Toast sliced bread and rub with fresh garlic cloves.


Ginger

Ginger contains gingerol, a natural plant compound that can help fight off infection. Put a 1-inch chunk of the spicy root into a cup of boiling water to make ginger tea, or make fresh ginger vinaigrette to top raw or cooked vegetables. Here's how: Mix 2 tablespoons olive oil, 2 tablespoons vinegar, 1 teaspoon grated ginger and 1 teaspoon sugar.


Oysters

Oysters contain more zinc than any other food. Zinc is a mineral that keeps our immune system strong. Eating just three oysters gets you the daily recommendation for zinc. Since oysters may be difficult to include in your diet regularly, the following foods can also help you get your zinc: breakfast cereals fortified with zinc; baked beans; or pumpkin seeds.


Thanks to chef Blackmon for this guest post! If you enjoyed these ideas, check out his All-Star Quesadillas and Salsa on HSC's blog.

Comments

[smilinggreenmom]

These are awesome ideas! I wish we could have nuts in our home but we cannot because of our little boy's food allergies. We do try to make all kinds of healthy choices though including lots of fresh fruit and veggies, whole grains (trying Kamut Khorasan Wheat this week!!!) and we drink only water through out the day - and guess what? OUr kids LOVE it! Sure, occasional treats are offered but in moderation. Most of our diet is healthy!