The following article was provided by Brittany McMullan, a registered dietitian at Zehrs Orillia.
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As the leaves begin to fall and the days get colder, flu season is just around the corner. It’s time to start thinking about immunity, and how to best prepare our bodies to keep us healthy.
There is so much information out there right now, it can be challenging to sort through and figure out where to start. Luckily, there are a variety of ways we can protect ourselves from the flu without relying on supplements and fancy health products. Here are some of my tips on how we can stay healthy this fall.
Eat a variety of whole foods — It’s important to get the daily vitamins and minerals your body needs. A high-fibre, plant-rich diet with plenty of immune-supporting nutrients can help build and maintain a strong immune system. Immune-supporting nutrients can be found in fruits and vegetables, such as broccoli, carrots, spinach, mangoes, and sweet potatoes. If you’re unsure whether you’re getting enough, I’m available to help and can recommend foods or supplements (if needed) to incorporate into your diet.
Reach for vitamin C- and vitamin D-rich foods — Often we reach for vitamin C or vitamin D supplements at the onset of cold and flu symptoms, but we should be trying to get these nutrients in before we start to feel sick. Vitamin D helps mediate our immune systems while vitamin C is a critical micronutrient that helps encourage the production of white blood cells. These cells help protect the body against infections (like flu). Vitamin C can be found in oranges, kiwis, and peppers, while vitamin D can be found in foods like salmon, fortified dairy, and mushrooms.
Drink water — Hydration is important to keep your body and immunity at its best. Water helps prevent infections, delivers nutrients to cells, and regulates body temperature. It is also vital for the functioning of all our organs and plays a key role in keeping our immune systems functioning at high quality. Did you know your body is made up of 60 per cent water? Every cell in our body needs water to function properly. If we are dehydrated, our immune systems could start to break down. To help identify if you are adequately hydrated, pay attention to the colour of your urine. Aim for pale yellow (the colour of lemonade) or clear — this indicates good hydration status. Remember, by the time we are thirsty, we are likely already dehydrated.
Get your flu shot — Eating healthy and staying hydrated are a few tools that protect us, but the best way to protect you and your family from the flu is by getting your annual flu shot. Be sure to get your flu shot at your local Zehrs Pharmacy when they become available, to reduce your chance of getting the flu.
If you’re looking for health advice this flu season, I’m here to help. As your local Orillia registered dietitian at Zehrs, I provide a range of services such as virtual one-on-one consultations, store tours and recipe ideas. To discuss, book an appointment with me at zehrs.ca/dietitians.
Thai mango salad
Ingredients
- 1 small clove garlic, minced
- Half red finger chili, sliced in thin rounds (with seeds)
- 1 tsp granulated sugar
- 3 tbsp fresh lime juice
- 4 tsp fish sauce
- 1 tbsp PC 100% Pure First-Pressed Canola Oil
- 2 PC Flavour Burst Kent Mangoes
- 2 carrots, cut in thin matchsticks
- 2 green onions, thinly sliced
- Half sweet red pepper, cut in thin matchsticks
- 1/3 cup lightly packed cilantro leave
- 1/3 cup PC Fresh Mint lightly packed leaves
- 1/3 cup PC Dry Roasted Lightly Seasoned Peanuts
Instructions
- Stir together garlic, chili, sugar, lime juice, fish sauce and oil in large bowl until sugar is dissolved. Set aside.
- Peel mangoes with vegetable peeler. Cut flesh away from pits. Cut one mango into thin matchsticks and thinly slice the other.
- Add mangoes, carrots, onions, pepper, cilantro and mint to lime dressing in bowl; toss to combine. Transfer to platter; sprinkle with peanuts.
