10 flu-fighting foods

[mawilson 2,133]

Buried in the controversy over whether to get the H1N1 vaccination (or even where

to find one), is that one of the best ways to ward off any flu is to build up your overall

immunity. Dave Grotto, author of "101 Foods That Could Save Your Life," reveals

10 foods that provide top doses of the vitamins and nutrients you need to protect

and defend against illness.

MUSHROOMS

Mushrooms used to get overlooked as a health food, but they possess two big weapons

you need this flu season: selenium, which helps white blood cells produce cytokines

that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps

activate "superhero" cells that find and destroy infections.

FRESH GARLIC

Strong smelling foods like garlic can stink out sickness thanks to the phytochemical

allicin, an antimicrobial compound. A British study found that people taking allicin

supplements suffered 46 percent fewer colds and recovered faster from the ones

they did get. So start cooking with it daily - experts recommend two fresh cloves a day.

WILD-CAUGHT SALMON

In a recent study, participants with the lowest levels of vitamin D were about

40 percent more likely to report a recent respiratory infection than those with higher

levels of vitamin D. Increase your intake with salmon, a 3.5-ounce serving provides

360 IU some experts recommend as much as 800 to 1000 IU each day.

TEA

Researchers at Harvard University found that drinking five cups of black tea a day

quadrupled the body's immune defense system after two weeks, probably because

of theanine. Tea also contains catechins, including ECGC, which act like a cleanup

crew against free radicals. Grotto suggests drinking one to three cups of black,

green or white tea every day.

YOGURT

The digestive tract is one of your biggest immune organs, so keep disease-causing

germs out with probiotics and prebiotics, found in naturally fermented foods like

yogurt. One serving a day labeled with "live and active cultures" will enhance

immune function according to a study from the University of Vienna in Austria.

DARK CHOCOLATE

Nutrition experts agree that dark chocolate deserves a place in healthy diets, and

a study published in the British Journal of Nutrition says it can boost your immunity,

too. High doses of cocoa support T-helper cells, which increase the immune system's

ability to defend against infection. Sweet!

OYSTERS

Zinc is critical for the immune system - it rallies the troupes, or white blood cells, to

attack bacteria and viruses like a flu or cold. One medium oyster provides nearly

all of the zinc you need for a day, while a portion of six gives you more than five

times the recommended amount.

ALMONDS

Heart-healthy almonds boast immune-boosting antioxidant vitamin E, which can

reduce your chance of catching colds and developing respiratory infections according

to researchers at Tufts University. You'll need more than a serving of almonds for

your daily dose though, so try fortified cereals, sunflower seeds, turnip greens

and wheat germ, too.

STRAWBERRIES

Even though vitamin C-rich foods (hello oranges!) are probably the first thing you

think of when you feel a cold coming, Grotto says the illness-preventing power of the

antioxidant is debatable. That said, some studies show it can reduce the intensity

and duration of cold and flu, so it's worth a try. One cup of strawberries provides

160 percent of your daily needs.

SWEET POTATO

Beta-carotene improves your body's defenses. It's instrumental in the growth and

development of immune system cells and helps neutralize harmful toxins. Sweet

potatoes and other orange foods like carrots, squash, pumpkin, egg yolks and

cantaloupe are top sources.

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[Amby 490]

yesssss now I just need to make a meal that uses all these ingredients!

[HAL 9000 96]

I've been overdoing it with the Almonds. That source also says wonders for Red Bell Peppers.

[Nessa 23]

just blend them all and drink as a smoothie