As the seasons change, so does the prevalence of seasonal flu. This contagious respiratory infection can affect anyone, causing a range of symptoms from mild discomfort to severe illness. While vaccination remains a crucial preventive measure, adopting a nourishing diet can play a significant role in supporting the immune system and mitigating the impact of the flu. However, you may not eat as usual with the flu, as you have a poor appetite. Yet, when you do eat, it’s ideal to choose the right type of foods that offer you with energy and nutrients you need to get back on your feet soon.
Delve this article to learn about the causes and symptoms of the seasonal flu, and dietary solutions to help fight its effects.
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Causes of Seasonal Flu
The seasonal flu is primarily caused by influenza viruses, with influenza A and B being the most common culprits. These viruses can mutate over time, making it challenging for the immune system to recognize and combat them effectively. The flu spreads through respiratory droplets when an infected person coughs or sneezes, making it highly contagious.
Symptoms of Seasonal Flu
A sudden onset of fever and chills is a hallmark symptom of the flu.
Respiratory symptoms such as a persistent cough and a sore throat are common flu indicators.
Flu-related muscle and joint pain can be intense and contribute to overall discomfort.
Profound fatigue and weakness are often experienced during the flu.
Flu-induced headaches are common and can range from mild to severe.
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Dietary Remedies To Fight Seasonal Flu
Hydration
Good hydration is crucial for overall health and plays a vital role in supporting the immune system. Fluids help maintain mucous membranes, which act as a first line of defence against viruses. Water, herbal teas, and broths can be particularly beneficial.
Include Vitamin C-Rich Foods
Foods laden with vitamin C, such as citrus fruits, strawberries, bell peppers, and broccoli, can boost the immune system and may help reduce the duration and severity of flu symptoms.
Zinc-Containing Foods
Zinc is known for its immune-boosting properties. Foods rich in zinc, such as lean meats, seeds, nuts, and legumes, can aid in the recovery process.
Garlic And Onions
Garlic and onions are laden with allicin, a bioactive compound with powerful antimicrobial properties. Incorporating these ingredients into meals may help support the immune system.
Probiotic-Rich Foods
Probiotics, found in yogurt, kefir, sauerkraut, and other fermented foods, contribute to a healthy gut microbiome. A balanced gut microbiome is linked to a stronger immune response.
Hot Teas with Honey
Warm beverages, such as herbal teas with honey, can soothe a sore throat and provide comfort. Honey also has antimicrobial properties.
Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that may help alleviate symptoms and support the immune system.
Add Vitamin D Rich Foods
We all know that vitamin D is vital for maintaining bone health, but it also greatly supports the functioning of the immune system.
Studies have also shown that vitamin D supplements may help avert the infection with the flu and COVID-19 and lower the risk of complications. Some of the food sources abundant in vitamin D include cod liver oil, some fish, such as trout and salmon, dairy milk, fortified oats, almond, and soy milk.
Also Read: Learn How Winter Affects Your Health And Simple Tips To Manage
Foods To Avoid
Some of the foods that should be avoided when you’re down with the flu include:
Alcohol consumption can lead to dehydration and poor immune response.
Deep-fried foods, pizza and junk foods can be tough to digest,
Sugary foods and drinks can lead to stomach upset.
Excess intake of dairy products may cause gastroenteritis, as some people may have problems digesting lactose sugar present in milk.
Processed foods and ready-to-eat meals are low in nutrients due to high levels of processing.
Also Read: What To Do After Eating Oily Food? Here Is The List To Escape The Aftermath
Conclusion
Dietary strategies can complement medical interventions, it's crucial to consult with healthcare professionals for personalized advice, especially in the case of severe flu symptoms. Incorporating a nutrient-rich diet, staying hydrated, and adopting healthy lifestyle practices can contribute to overall well-being and resilience against seasonal flu viruses. By embracing a holistic approach to health, individuals can navigate the flu season with greater resilience and support for their immune systems.
