Weve all heard that when youre sick, chicken soup and hot tea are the key to beating an illness into submission. But can food really make you better? And perhaps more importantly, can food keep you from getting sick in the first place?
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The right diet can help you prevent illness and recover faster. ImmunologistCassandra Calabrese, DO, explains how to use food to your advantage duringflu seasonand all year round.
No single food is a magic cure when youre sick but eating a healthy diet boosts your immune system, which can prevent illness and help you bounce back sooner when you do get sick.
Theres no doubt that a healthy diet improves your immunity to illness, Dr. Calabrese says. What you put in your body is important for your overall health, including your immune system.
Since your immune system is your bodys defense against invaders like theflu, it pays to feed it well. Heres a plus: The best immune-boosting foods are available at the grocery store, and theres noextreme fad dietingrequired.
The typical American diet is full of foods that produce inflammation. And when your body has too much inflammation, your immune system struggles.Lower inflammationand help your immune system by changing the type of fats you eat.
Saturated fats cause inflammation, so reduce your intake now beforeyou get sick. Theyre found in:
Trans fats are bad for your heart and cause inflammation. Try to eliminate them from your diet altogether by avoiding foods that contain partially hydrogenated oils, even if the label says zero grams of trans fat per serving. Food manufacturers can make this claim if the product has up to 0.5 grams of trans fat per serving.
Many food manufacturers have eliminated trans fats from their products, but some packaged foods and baked goods still contain them, such as:
Eat more omega-3 fats to keep your immune system in good shape. Fatty fish are a good source of this anti-inflammatory fat, so consider eating:
Some fish contain mercury and other contaminants that can be harmful to babies before birth or children. Pregnant or nursing women and parents of small children should check with a doctor about eating fish.
Some plant foods also contain omega-3s:
One diet stands out as an immune booster. Im a big fan of the Mediterranean diet, says Dr. Calabrese. Its a great diet for immune health.
TheMediterranean dietrefers to the traditional eating patterns of people who live near the Mediterranean sea. Eating a Mediterranean diet means having lots of:
And limit or skip these foods:
It might seem overwhelming to make big changes to your diet, but you dont have to overhaul everything right away. Start making changes in your diet gradually.
Switch to whole-grain bread and have fruit for dessert. Once youre comfortable with those changes, take another step. You might replace red and processed meat with fish and lean chicken. Instead offull-fat milk, try fat-free.
Changing your diet changes isnt a guarantee that youll never get sick. But its a good way to help your immune system fight off viruses and other illnesses.
And dont forget about the biggest step you can take to prevent the flu this year. Theflu shotis the most important thing you can do, says Dr. Calabrese. Wash your hands regularly and eat a healthy diet. If you do all of these things, youve got a good chance of staying healthy during flu season and beyond.
See more here:
What to Eat to Boost Your Immune System - Health Essentials from Cleveland Clinic
