Nutrition Protects You From The Flu

Many viruses can affect us in winter and cause respiratory diseases with more or less severe symptoms. The leading cause of the flu is not the cold. The factor in the more significant contagion of respiratory viruses is that in winter, we often find ourselves in closed and crowded, heated, and humid environments (schools, cinemas, supermarkets, subway, buses, etc.) that favor contagion. 

In these environments with poor air exchange, an infected person, by coughing or sneezing, releases virus-laden droplets, called droplets, into the air, which can infect many people also due to the hot and humid environment, which favors the permanence of viruses in the air, as the COVID 19 pandemic and variants have shown.

How To Prevent The Flu and Protect Yourself From Flu Viruses

The vaccine is undoubtedly the most excellent form of prevention, as is observing the hygiene rules described later. Viruses are also fought with self-defense; a perfect immune system can reduce the feverish state or the number of days of the course, which generally lasts 5-7 days. Vitamins and minerals can also help reduce risks and symptoms if taken in the recommended quantities, not only because they contribute to the proper functioning of the immune system but also for their protective power, in particular vitamins A, C, E, the minerals zinc and selenium in addition to the antioxidant molecules of polyphenols. 

With the flu, appetite decreases, so it is necessary to commit and continue to eat to facilitate recovery, consuming five light but nutritious meals every day (breakfast, morning snack, lunch, snack, and dinner). Once you have overcome the flu, it is essential to resume a balanced diet; here you can download Calorie Menu, the personalized program for the calories you should consume every day, which provides four weekly menus balanced in macro and micronutrients; here you will find the sustainable vegetarian version.

What To With The Flu

Some foods should always be included in a balanced diet because they provide protective, antioxidant, and anti-inflammatory molecules.

1. Fresh fruit: consume around 450 grams of fruit per day, especially those rich in vitamin C such as kiwis, strawberries, citrus fruits, blueberries, and raspberries rich in polyphenols and fiber.
2. Vegetables: 2 portions a day, trying to vary the colors often, especially prefer raw tomatoes and peppers rich in vitamin C, broccoli, cauliflower, cabbage, spinach, and rocket, and also vegetable soups, puréed or pureed rich in polyphenols and fiber. Prefer simple cooking methods to maintain all the properties of the vegetable.
3. Dried nuts: hazelnuts and almonds are rich in vitamin E, walnuts and pistachios are rich in zinc, magnesium pot, potassium, and polyunsaturated fats, including Omega-3. Consume 10/25 grams per day.
4. Milk and derivatives:  yogurt and milk two times a day, fresh and ripe cheeses three times a week as a second course, instead of meat or eggs. For mature cheeses, prefer Grana Padano DOP, which, among the most consumed cheeses, is the richest in calcium and proteins with high biological value with nine essential amino acids, provides excellent quantities of B12, antioxidants zinc, selenium, and is naturally lactose-free.
5. Meat: both red and white, three times a week because it is rich in iron and noble proteins.
6. Fish: both fresh and frozen, three times a week as it is rich in Omega3 fats, iodine, phosphorus, and zinc, which helps fight infections; prefer fatty fish: sardines, bonito, herring, anchovies, mackerel, salmon, etc.
7. Legumes: chickpeas, beans, broad beans, peas, lentils, etc., which provide many vegetable proteins, vitamins, and mineral salts such as iron and fiber and have a low glycemic index. Consume at least two times a week. To avoid or limit meteorism, it is advisable to consume them pureed. Taken in the form of soups with pasta or rice, they represent a nutritionally complete meal.
8. Whole grains: pasta, bread, rice, spelt, barley, polenta, oats, etc., as a first course and for breakfast, as they are richer in zinc and B vitamins.
9. Condiments: season with single-seed oils: corn, sunflower, flax, and extra virgin olive oil to cover the daily requirement of vitamin E, mono- and polyunsaturated protective fats, or on first courses, etc. 10 grams of grated Grana Padano DOP instead of salt.
10. Water: at least 2 liters per day, also hot drinks such as without added sugar: light tea, American deca coffee, barley coffee, herbal teas and infusions helpful in hydrating and warming up.
11. Spices: aromatic herbs such as pepper, turmeric, curry, paprika (sweet or spicy), cinnamon, ginger, basil, parsley, sage, rosemary, etc., as they are rich in antioxidant polyphenols that help strengthen the immune system.

Safe Environment And Behaviors To Follow

These are the same tips to follow during the Covid 19 pandemic to prevent contagion and limit the spread of viruses:

1. Wash your hands often with soap and water.
2. Use disposable tableware.
3. Avoid, when possible, closed and crowded places; in case of crowding, wear an FFP2 mask.
4. Air the rooms frequently to prevent germs from increasing.
5. Have adequate rest, remembering to regularly sleep at least 7 hours a night, since a rested body also has a more robust immune system.
6. At home, use a humidifier with balsamic substances that facilitate breathing.

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