9 foods to defy flu and the cold, and boost your immune system

One of the best ways to stay healthy and boost your immune system, is to eat right, especially during cold weather when flu is so prevalent. In Hong Kong and Southeast Asia, we have plenty of fresh seafood, meat, fruits and vegetables in the markets and shops to choose from, so where do we start?

Here are nine foods to include in your diet during flu season.

1. Seafood

Registered dietitian Novella Lui says eating seafood helps protect your immune system and prevent cell damage.

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“Shellfish such as oysters, shrimps and crabs are known for their good source of selenium, a mineral and an antioxidant that may help with maintaining a healthy immune system, preventing cell damage and preventing chronic diseases such as heart disease and cancer. In addition to oysters, selenium can be found in beef, salmon, sardines, mackerel, herring, trout and tuna.

2. Other food featuring selenium

Some plant-based sources such as couscous, Brazil nuts, chia seeds and sunflower seeds also contain selenium

The amount of selenium in food varied; 75 grams of oysters contain 116mcg of selenium while a quarter of a cup (60ml) of Brazil nuts consists of 681mcg of selenium.

“That being said, adults are recommended to have 55mcg of selenium per day, without exceeding a total of 400mcg per day from a combination of foods and/or supplements,” says Lui.

3. Chicken

Chicken is an excellent source of protein, iron, zinc and B vitamins. Lui says that Zinc is especially important in strengthening the immune system and helping the body fight viruses.

4. Vegetables and fruits containing Vitamin C

Vitamin C is another essential nutrient for maintaining a healthy immune system. For physiological requirements, adult men require 90mg of vitamin C per day. Women need 75mg.

Lui explains that adult men who eat one cup (250ml) of strawberries or women who consume one medium kiwi would meet their daily requirement.

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Realistically you should eat more than the physiologically-required amount. Many vegetables and fruit provide vitamin C. These include broccoli, kale, bok choy, gai lan, tomatoes, sweet peppers, kiwis, citrus fruits, strawberries and blueberries.

5. Ginger

Gianna Buonocore, a Hong Kong-registered Traditional Chinese Medicine practitioner and acupuncturist, advocates the use of ginger, which has a pungent flavour, as it promotes the circulation of energy (qi), warms the body and prepares it for a fight.

6. Astragalus

This root is a herb that acts on the lung system, it is sweet and warm, strengthens energy (qi), boosts vitality, promotes appetite. Buonocore says it can be added to vegetable and chicken soups.

7. Garlic

In TCM, it has a pungent flavour and acts on the lung system to scatter and move qi, again to prepare the body to fight, says Buonocore.

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8. Ling zhi or Reishi mushroom

The Ling zhi, or reishi mushroom, is bland and warm in nature, it improves lung function, helps promote energy (boosts white blood cells), boosts the immune system and is believed to inhibit the growth of bacteria and viruses, says Buonocore.

9. Andrographis

This root is a bitter and cold herb (known as the king of bitters), and is best in tablet form. It is not only good to boost the immune system but in a higher dose it can inhibit bacteria and viruses. It helps reduce fever and detoxify the body. It is strong in action, says Buonocore.

People are also advised during flu season to ensure they have enough sleep and exercise regularly.

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