Food to avoid swine flu

What to eat ?

As swine flu attacks weak immune system or people who are malnourished. Although there are many ways to prevent an infection, not all of them are foolproof anyone wishing to build a strong immune system can avoid swine flu.


According to Ms.Neelanjana Singh, Clinical Nutritionist, PSRI Hospital, New Delhi some specific foods that have documented evidence of working as immunity enhancers are:

• Holy basil(Tulsi): There are 3 varieties of tulsi and a combination of all three of them can work very effectively to prevent viral infections of all kinds. One could incorporate the leaves to make a kadha (decoction) along with some spices such as cinnamon and black pepper. Add honey to the kadha as honey has antioxidant and anti-viral properties too!
• Consuming Indian Gooseberry (amla) regularly will boost Vitamin C levels in your system and will help prevent even the deadliest of infections. It is therefore not a surprise that Chawanprash has been so popular!
• Almonds- with the skin intact- make for a potent way to keep the viruses at bay. Like almonds, peanuts are also rich in micronutrients that can keep one healthy.
• Garlic should be consumed in the raw form in order to get its full benefit. Its regular intake will keep one free from the current threat of swine flu. After all, garlic is loaded with a sulphur compound Allicin that acts by boosting the white blood cell population in the body.
• Specific probiotic preparations can also play a role in boosting immunity during this season.
• Turmeric or haldi is a well-established immunity enhancer. Use turmeric liberally in your food preparations.

Also,

• Foods rich in protein, like meat, chicken, eggs, fish, milk, beans, nuts, seeds and soy-based foods. Having a minimum of 3 servings of these foods per day will help build a barrier against viral infections like swine flu.
• Lots of bright orange (carrots, pumpkins, apricots, and mangoes) and green (spinach and cabbage) fruits and vegetables. The vitamin A in these foods helps strengthen the respiratory membranes.
• Vitamin D3 is key to immune system health, so it's also a good idea to talk to your doctor about supplementing with this vitamin.
• Vitamin C-rich foods like peppers, spinach, citrus fruits, berries, and peas, which have anti-viral properties and help, mobilize bug-eating macrophage cells.
• Beef, eggs and seafood (especially crabs, oysters and sardines) for Zinc, which helps to form antibodies to fight the infection of swine flu.
• Whole grains and pumpkin seeds, which also build antibodies against swine flu.
• Apples, spinach, and other greens with iron in them.
• Two Echinacea tablets and a 300 mg tablet of St John’s Wort three times a day.
• Herbal tea with equal parts mint, elderflower and yarrow.
  
  
  
• Take immediate action to include these healthy foods in your diet to build up immunity and avoid the swine flu.

While flu shots and wearing masks is useful, having a strong immune system is also very important to prevent the virus from damaging your health. It is important to realise the how your immunity is weakened and the reasons behind it. Poor lifestyle habits like smoking, not getting enough sleep, living a stressful life, not consuming a proper diet, etc. can take a toll on your immunity, making you susceptible to swine flu.

So what should you do to boost your immunity and fight infections strongly?

 Healthy diet: Ensure that your diet is wholesome, which means that that it includes vitamins A, B ,C and E. Your diet should also comprise foods rich in zinc and selenium. Include crustaceans, meat, sunflower seeds and brown rice to build a strong immune system. Also, foods like ginger and garlic help in flushing out toxins from the body.

Include probiotics in your diet: Probiotics are bacteria that are good for your health and help in digestion. They are also known to improve your immunity by creating an acidic environment, which prevents the growth of other harmful bacteria in the stomach. Include foods like milk and curds which are a great natural source of probiotics.

Reduce stress: Be it work stress or emotional stress, it takes a huge toll on your immunity. Increasing  stress levels aid the release of the stress hormone. This hormone affects the working of the thymus, which in turn affects the production of immune cells in the body.

Get enough sleep: A minimum of 7 hours sleep is important for the proper functioning of the body. Interrupted and lack of sleep can compromise your immunity severely as it helps in the release of stress hormones and other inflammatory substances. 

Exercising regularly: Regular exercise improves blood flow, which helps in circulating immune cells throughout the body more efficiently. It also promotes the release of endorphins or ‘feel good’ hormones that help in stimulating the lymphatic system for release of blood cells. 

There are various myths associated about the spread of swine flu like eating chicken can cause swine flu or going vegan can protect you from swine flu. One should realise that these are only myths and not an actual facts.