Indiana Action for Healthy Kids

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Nutrition and the Flu

It’s no coincidence poor nutrition will leave you more susceptible to the flu.  Aside from frequent hand washing, a weak immune system can leave the body more vulnerable to the flu and other diseases.  Sure, a diet rich in dairy, fruits and veggies, whole grains and lean meats are part of a health-eating plan but they will also keep a healthy immune system to help fight off viruses and other seasonal bugs.  Vitamin C, D and zinc all play a role in boosting the immune system. 

• Choose foods high in vitamin C such as citrus fruits, melons, berries, broccoli, tomatoes, potatoes and peppers.

• Choose foods high in vitamin D such as low fat dairy products (skim milk, low fat yogurt) and eggs.

• Choose foods high in zinc such as seafood, lean meats, poultry, beans and whole grains.

• Foods that are rich in flavonoids can also keep your body from feeling depleted.  Some examples of foods that contain flavonoids are apples, broccoli and red onions.

Following a healthy eating plan will help keep your immune system strong and healthy, but don’t forget about some other key tips to avoiding the flu.

• Drink plenty of fluids.

• Try to get enough sleep every night.  Not getting proper rest can also weaken the immune system.

• Wash your hands with soap and water for at least 20 seconds.  Not sure how long 20 seconds is?  Sing a round of “Twinkle, Twinkle Little Star” or “Row, Row, Row your boat” to yourself or aloud.

• Avoid touching your face (eyes, nose and mouth) as much as possible.  Germs spread very quickly this way.

For more information on the flu and updates visit: http://www.cdc.gov/flu/