10 Foods to Eat to Avoid the Flu

Key active ingredients to enhance your immune system consist of vitamin C, zinc and vitamin E. You can get sufficient quantities of these nutrients from your weight loss, however you can also get them in supplements if you feel you require more. Enhance the quantity of each of these nutrients during the flu period to assist reduce your chances of getting unwell. Check with your doctor prior to you decide to add any supplements to your weight loss.

Foods High in Vitamin C

Vitamin C is crucial for increasing your immune system and fending off the flu. You must eat this water-soluble vitamin in your diet. Your body can not store vitamin C so it’s necessary to ingest some daily. The minimum Suggested Daily Allowance, or RDA, for vitamin C is 90 milligrams each day, MayoClinic.com states. You can safely consume even more than this amount, considering that excess vitamin C is excreted through urine. Ideally, you ought to separate your consumption and consume vitamin C several times throughout the day so your body can utilize it effectively.

Drink orange juice every morning. A 6 oz. glass of OJ has around 60 mg of vitamin C. At dinner, delight in a few pieces of fresh mango for dessert. Half of a medium-size mango contains about 95 milligrams of vitamin C. Broccoli is your best source of vitamin C for a veggie. One 1/2 cup serving consists of approximately 45 milligrams.

Foods High in Zinc

Zinc is a mineral that’s crucial for improving your immune system and decreasing your possibilities of getting the flu. You should consume around 15 mg of zinc to keep your immune system strong. If you like seafood, oysters are a rich source of zinc. According to Healthaliciousness.com, the amount will certainly differ depending upon the type of oyster, but wild eastern oysters contain 182 mg of zinc per 100 g serving.

Another choice for consuming zinc is wheat germ. You can acquire wheat bacterium in containers and sprinkle on your salad, grain or pasta. Wheat germ includes around 12 milligrams of zinc per 100 g serving. Chocolate is high in zinc and consuming 100 g of milk chocolate offers 2.3 milligrams of zinc. This is 15 percent of your daily consumption.

Foods High in Vitamin E

Vitamin E is a fat-soluble substance that’ll certainly assist you stay clear of the flu. Fat-soluble vitamins are stored in the body and can be toxic at extreme levels. Vitamin E serves as an antioxidant in your body and combat any foreign invaders. The Office of Dietary Supplements reports that your body requires 15 mg of vitamin E daily. A 1 oz. portion of dry roasted almonds includes 7.4 mg of vitamin E. You can also consume 2 tablespoon. of peanut butter to obtain 2.9 milligrams of vitamin E. One-half cup of cooked spinach offers about 2 mg while a medium kiwi fruit’s around 1 mg of vitamin E.

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