A strong immune system is key to staying healthy, especially during flu season. While getting a flu shot is important, eating a balanced diet can also help boost your flu immunity. Here are some dietary ingredients that can help:.

1. Vitamin C-rich Foods

Vitamin C helps stimulate the production of white blood cells, which are key to fighting off infections. Foods high in vitamin C include oranges, grapefruits, kiwis, bell peppers, and strawberries.

2. Zinc-rich Foods

Zinc helps the immune system function properly. Foods rich in zinc include beans, nuts, whole grains, and seafood.

Zinc is also found in some cold lozenges and nasal sprays, but it’s important to talk to your healthcare provider before taking any supplements.

3. Elderberry

Elderberry has been used for centuries to treat respiratory illnesses. Research suggests that elderberry may have antiviral properties and may help reduce the duration and severity of flu symptoms.

Elderberry can be consumed in supplement form or as a syrup.

4. Garlic

Garlic contains compounds that have been shown to boost the immune system. It also has antibacterial and antiviral properties. Try adding fresh garlic to soups, stews, and other dishes.

Garlic supplements are also available, but it’s important to talk to your healthcare provider before taking any supplements.

5. Mushrooms

Many types of mushrooms have immune-boosting properties. They contain beta-glucans, which stimulate the immune system. Shiitake, maitake, and reishi mushrooms are some of the most studied for their immune-boosting properties.

Add mushrooms to stir-fries, omelets, or soups.

6. Probiotics

Probiotics are beneficial bacteria that help keep the gut healthy. A healthy gut has been linked to a stronger immune system. Probiotics can be found in yogurt, kefir, kombucha, and other fermented foods. Probiotic supplements are also available.

7. Green Tea

Green tea contains antioxidants called catechins which help boost the immune system. Theanine, an amino acid found in green tea, has also been shown to have antiviral properties. Drink green tea plain or add honey for a sweet treat.

8. Turmeric

Turmeric contains a compound called curcumin, which has anti-inflammatory and antioxidant properties. Research suggests that turmeric may help boost the immune system and may have antiviral properties. Add turmeric to curry dishes or drink it as a tea.

9. Vitamin D-rich Foods

Vitamin D helps regulate the immune system. Foods rich in vitamin D include fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and orange juice.

Vitamin D supplements are also available, but it’s important to talk to your healthcare provider before taking any supplements.

10. Water

Staying hydrated is important for overall health, including the immune system. Drinking plenty of water helps flush toxins out of the body and keeps the mucous membranes moist, which helps prevent infections. Aim for 8-10 glasses of water a day.

Eating a healthy, balanced diet is an important part of boosting your flu immunity. Along with dietary changes, be sure to get enough sleep, exercise regularly, and manage stress to help keep your immune system strong.