Nutritionist Sarah Di Lorenzo reveals the best foods to fight the flu this winter
The flu season is taking a huge toll on Australians, with this year’s cases already exceeding the five-year average.
Eating may be the last thing you feel like when you’re sick, but the right foods can aid your recovery.
Check out Sarah’s flu-fighting chicken soup recipe in the video above
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“That starts with vitamin C,” clinical nutritionist Sarah Di Lorenzo tells Sunrise.
“Two kiwis will give you your recommended daily intake of vitamin C, (or) a cup of strawberries just like bell peppers.”
Broccoli is also a top food when you are sick, as it is packed with vitamins C and E.
Broccoli can be a great way to boost your immune system. Credit: Helen Camacaro/Getty Images
“Vitamin E helps our immune system by boosting our T cells, which fight viruses,” Di Lorenz says.
What Other Foods Should You Load When You’re Not Feeling Well?
As many fresh fruits and vegetables as you can digest. Turmeric: “Trying to get a teaspoon of that in your daily diet would be great for medicinal purposes,” says Di Lorenzo. Ginger: great for nausea. Garlic: “We can return to the ancient Egyptians who used it to treat infections.” Yogurt: “70 percent of our immune system is in our gut — that’s what we want yogurt for.” Chicken: Di Lorenzo says chicken has B6, which is great for boosting immunity, and iron, which can help regulate your temperature
If you are already sick
If you are already sick, there are ways to relieve your symptoms with food.
“For that post-nasal cough drip, pineapple is effective at breaking down all the mucus,” Di Lorenzo says.
Also, try turmeric (mixed with honey, lemon, and ginger), horseradish, and green tea.
Di Lorenzo also has a nutritious chicken soup recipe in the video player at the top of the page.
What to avoid?
Just as there are foods that can help us feel better, some foods can make you feel worse.
“When we’re sick, dehydration is the worst,” she explains.
“If I could stress to anyone currently feeling unwell with the flu, it would be hydration.”
Skip the coffee and go straight to water if you feel unwell. Credit: Maskot/Getty Images/Maskot
So the advice is to skip coffee and alcohol if you are not feeling well.
Also, stick to chips, chocolate, sodas, and anything with artificial sweeteners.
“All this stuff — there are no nutrients in it… and it’ll just ignite you, raise blood glucose… it puts our immune system at risk.”
