Foods to build your immunity in this flu season

AT this time of the year, many people are prone to viral infections like the flu. And while contracting the virus is not very hard, often getting rid of it isn’t easy.

However, there are ways to naturally boost your immunity to fight the flu and reduce your chances of getting sick.

Dr Alfred Dawes, general, laparoscopic and bariatric surgeon, said the immune system is the army of soldiers that fight infection in our bodies. Like any army, they march on their stomach, and must get the right nutrients in order to be strong enough to fight invading germs.

“Doctors recognise that people who are malnourished or who have their immune systems weakened by stress and disease are more vulnerable to infections,” he said.

Below he explains what foods and supplements are needed to boost the immune system.

Proteins

Dr Dawes said one group of investigators has found that in mice, diets deficient in protein reduce both the numbers and function of immune system cells and the antibodies produced to fight infections.

“We know as well that those with protein deficiency have increased chances of getting infections. Proteins can be obtained from meat, chicken, fish and some vegetables such as soy, peas and beans,” he said.

Vitamins and minerals

“Deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E have been shown to alter immune response. These deficiencies can go unnoticed so it is important to have your fruits, vegetables, cereals, and wholewheat flour instead of white flour,” Dr Dawes said.

 He added that Vitamin C has been touted as the way to prevent the flu. However, he warned that it  has never been shown beyond a doubt to do so.

“It, however, won’t hurt to get that extra boost just in case it does have immune-boosting properties by itself,” he said.

 Additionally, Dr Dawes said Vitamin D, which is produced by the skin when exposed to sunlight, has been shown to fight tuberculosis and may have similar effects on other infectious organisms.

“Going to the beach may soon be a part of your doctor’s orders,” he said.

Herbs and supplements

Dr Dawes said many herbs claim to boost immunity but these statements have to be evaluated to see if the products really work. He said some of our tried and true Jamaican remedies have been shown to actually help with fighting infections. These include:

1. Garlic

“Researchers have seen garlic work against bacteria, viruses, fungi and even cancer cells. Including garlic in your diet may boost your ability to fight off common infections,” Dr Dawes said.

2. Ginseng

According to Dr Dawes, ginseng has also been shown in some studies to be an immune booster.

“But we are still unsure of whether this really works,” he said.

Dr Dawes said ensuring a balanced diet and exercising may be the greatest things you can do to ward off infections.

“There is no miracle food, just miracle habits,” he added.