Swine flu prevention: Boost your immune system with these foods and dietary tips

Maintaining proper hydration is pivotal in combating swine flu, as dehydration can exacerbate symptoms. (Image: Canva)

With the swine flu going around, it's important to keep ourselves healthy and lower our chances of getting sick. While there's no special diet to cure swine flu, eating a balanced diet with certain nutrients can really help boost our immune system and make it easier to fight off the virus. It's also good to know which foods to avoid preventing getting sicker.

Why diet matters for swine flu prevention:

Having a strong immune system is key to staying healthy and avoiding illnesses like swine flu. Studies show that certain nutrients help make our immune system stronger and can even help prevent respiratory infections like swine flu, says Parul Gupta, leading dietician and Food we eat founder. By making sure we get enough of these nutrients in our diet, we can better protect ourselves from getting sick, says Gupta.

Recommended foods:

Vitamin D-enriched foods: Vitamin D has demonstrated efficacy in suppressing the inflammatory response to the H1N1 virus, thereby diminishing the risk of swine flu. Sources abundant in vitamin D encompass mushrooms, salmon, sardines, egg yolk, and exposure to sunlight. Also, a regimen involving 20-minute sun exposure thrice weekly, coupled with dietary supplements, optimizes vitamin D levels.

Immunity-boosting foods: Foods teeming with vitamins A, B, and C play a pivotal role in enhancing immunity. Zinc and selenium, prevalent in brown rice, sunflower seeds, meat, and crustaceans, additionally bolster immune function. Antioxidant-rich foods such as garlic and ginger aid in expelling toxins from the body.

Probiotics: Probiotics present in milk and yogurt foster the proliferation of beneficial gut bacteria, facilitating digestion and augmenting immunity. They foster an acidic milieu in the stomach, impeding the proliferation of harmful bacteria.

Foods to steer clear of:

Unhygienic street foods: Eschew the consumption of foods sourced from unhygienic locales or street vendors to avert potential exposure to contaminants.

Sugary fare and beverages: Excessive sugar consumption can exacerbate symptoms like diarrhea and compromise immune function. Restricting the intake of sugary foods and beverages can help mitigate these deleterious effects.

Processed and canned foods: Processed foods are bereft of essential nutrients and may harbor additives that compromise immune function. Opting for fresh, unprocessed foods is advisable to bolster overall health and immunity during swine flu.

Dietary guidelines during swine flu:

Adequate hydration: Maintaining proper hydration is pivotal in combating swine flu, as dehydration can exacerbate symptoms. Consumption of water, broth, herbal teas, and 100% juices is recommended to replenish fluids and electrolytes.

Nutrient-dense foods: Incorporating fresh fruits, vegetables, and whole grains into the diet furnishes essential nutrients and antibodies vital for combating viral infections. These foods are replete with phytochemicals, zinc, and potassium, which bolster the body's defense mechanisms against pathogens.

Emphasis on homemade meals: Prioritising home-cooked meals over outside fare ensures hygiene and quality. Homemade soups, broths, and nutritious dishes can expedite recovery and fortify immunity.