8 winter staples to help protect against flu

Flu incidence typically accelerates in October, and many are already experiencing the first symptoms of sore throats or nasal congestion. A healthy immune system relies on quality sleep, hygiene, stress management, and a balanced diet.

Up to 80% of immune cells are found in the gut, meaning that what you eat affects the microbiome, which strengthens immunity.

Infectious disease specialist Carlos Zambrano explained that deficiencies in certain nutrients could weaken immunity and increase susceptibility to infections.

Dietitian Toby Amidor listed foods and drinks to have on hand during cold weather to protect the body.

Garlic

Garlic has both anti-inflammatory and immune-boosting properties.

It works to activate certain chemicals in the immune system that fight viruses and bacteria and target inflammatory cells.

Researchers at Penn State University found that crushing garlic activates its main bioactive compound.

Chili pepper

Red chili pepper is rich in essential vitamins and antioxidants, especially vitamin C, which has antiviral properties and can stimulate antibody production, potentially helping fight bacterial infections when you have the flu.

"You should have vitamin C-containing foods twice daily so you can fully absorb it. Spicy foods contain capsaicin, a compound that can thin out mucous, making it less habitable for inflammation-causing viruses and bacteria," the dietitian added.

Ginger

Ginger root has antiviral and antibacterial properties and can be particularly effective in preventing or soothing a sore throat. Ginger extract is effective against three pathogens commonly causing throat infections.

Ginger also contains gingerols, compounds that act as anti-inflammatory agents.

Sunflower seeds

They’re great for snacking as they’re a powerful source of vitamin E and several minerals linked to immunity.

A lack of vitamin E is associated with reduced leukocyte activity, which typically prevents viral spread. Sunflower seeds also contain magnesium, a deficiency of which is linked to reduced immune cell activity, increased oxidative stress, and higher inflammation.

Salmon or other fish

Most people find it hard to get enough vitamin D, especially during cold months.

Those with low levels of this nutrient are about 40% more likely to contract respiratory infections.

Salmon is one of the best sources of this nutrient: one serving provides two-thirds of the daily recommended amount of vitamin D.

Manuka honey

Manuka honey is one of the rarest types with unique qualities, derived from the nectar of the manuka flower in New Zealand’s jungles.

It has antibacterial properties and contains a natural compound that can be more effective than over-the-counter cold medicines.

Sea salt

Gargling with warm water and sea salt during illness can have an anti-inflammatory effect. This helps wash away viruses, bacteria, allergens, and mucus in the throat.

Tea

Hydration is a vital part of supporting the immune system. It's best to prefer tea with turmeric, which contains the anti-inflammatory compound curcumin.

Catechins in green tea alter the physical properties of the viral membrane and block the hemagglutinin protein from the flu virus, preventing it from being absorbed by cells.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.