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FLU SEASON & NUTRIENTS TO FOCUS ON

Looking to get ready for flu season?

Here are some tips to help you stay well during flu season alongside following a whole food plant-based diet.

Flu Season and Nutrients to Focus on

Influenza is a highly contagious disease that can cause serious illness and sometimes even death in those who are vulnerable. The best way to prevent catching the flu is to ensure your immune system is in tip-top condition. 

You can do some things to improve your health and strengthen your immune system, including taking vitamins and minerals and eating a healthy balanced wholefoods diet. 

Following a healthy lifestyle can help you to stay healthy and fight infections, including the common cold and flu, so make sure to incorporate plenty of exercise into your daily routine, as well as a healthy balanced diet and plenty of rest.

How to help increase your natural immunity:

  • Stick to a healthy diet: Eating plenty of fruits and vegetables will help boost your immune system.
  • Drinking lots of water will also help keep you hydrated, which helps eliminate toxins from your body and helps fight off infection.
  • Exercise regularly: Regular exercise will keep your energy up and help burn off extra stress! This is especially important if you feel run down or stressed out.
  • Getting outside for some fresh air and sunshine is also a great way to boost your vitamin D levels, which aids in maintaining healthy immune system function.
  • Get enough sleep: Not enough sleep can affect your immune system and make you more susceptible to infections.
  • Taking additional supplements or including superfoods to help boost immunity and support overall health.

colourful juices

Vitamin C


Most people have heard about vitamin C's effect on the immune system, but you may not know that it also plays an important part in fighting viral infections such as influenza.


Vitamin C is necessary to produce white blood cells, which help fight infection in the body by destroying infected cells. Studies have shown that consuming lots of vitamin C can help to boost the immune system and help you recover from the flu more quickly.


Try to eat foods high in vitamin C every day during the winter months to boost your immunity and reduce the severity of your colds.


girl in shine

Vitamin D


Vitamin C is not the only vitamin that can help to keep you healthy during the cold and flu season. Vitamin D is important for overall health and also plays an important role in helping the body combat infection.


Evidence suggests that people with low levels of vitamin D are more prone to catching the flu than those with higher levels of vitamin D in their blood.


Getting enough vitamin D in your diet during the winter months is important as this will help prevent colds and flu from developing in the first place.


If you are prone to getting ill during the winter, you might want to take an extra vitamin D supplement to ensure you get enough of this vital nutrient.


soup with pumpkin seeds

Zinc


Zinc is another essential mineral that is beneficial to the immune system and helps strengthen it to better fight off harmful bacteria and viruses. Low levels of zinc can affect your immune system, so you must include many foods rich in zinc in your daily diet.


Some of the richest plant-based sources of zinc include pumpkin seeds, spinach, nuts, beans, oats, and lentil. So, try incorporating them into your diet as much as possible during winter to boost your immune system.


Supplements made from whole food sources, such as guava leaf, are also available, providing a quick and convenient way of getting the zinc you need daily.


berry smoothie

Antioxidants


You can include some additional foods in your diet to boost your immune system and prevent colds and flu from taking hold in your body this winter.


Foods that are high in antioxidants help to reduce free radical damage in the body, which can help prevent colds and flu from developing and causing symptoms to develop in your body.


These include berries (I always opt for the frozen mixed berries with black and red currants as these are super high in antioxidants), green leafy vegetables such as beet greens, chard, spinach, and kale, and even raw cacao is fantastic for making sweet treats, as it contains a high level of antioxidants known as flavonoids.


supplements

Superfoods


You can also incorporate superfoods as supplements to your diet, such as Irish sea moss gel or capsules, elderberry syrup, acerola cherry, guava leaf, and even fermented foods like kimchi provide immune-boosting probiotics for gut health.


Bonus points include incorporating medicinal mushrooms, which are great for the immune system and effective when fighting viruses and symptoms during or following influenza!



 

For more information about some of the superfoods discussed here and links to get additional immune support supplements, including the Irish sea moss and medicinal mushrooms, view the links below and checkout with the code wyles15 for 15% off orders over £20.

 

Organic Irish Sea Moss

Mushroom Complex 6

Organic Guava Leaf Extract

Organic Acerola Cherry Capsules

 

How to make Kimchi ~ Vegan (thevegannutritionist.co.uk)

Boosting Your Immune Response with Freshly Juiced Oranges (thevegannutritionist.co.uk)

Simple Elderberry Syrup Recipe (Potent Cold & Flu Remedy) (thevegannutritionist.co.uk)

 


Thanks for reading!


I hope you enjoyed this blog, and will join me again for the next one! 


For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes! 



Rose Wyles - The Vegan Nutritionist


For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.


Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.


Start your journey to better health and wellness today!


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Hi there! I'm Rose, a nutritionist who is passionate about creating delicious plant-based meals that are both flavourful and nourishing. My goal is to help people discover the wonderful world of plant-centered cuisine through my nutritional guidance and recipe sharing.


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