How to Prevent the Flu and Fend Off Colds - Naturally!

Fall is here and with it comes the flu season. In addition to popular Vitamin C and Echinacea that you have probably used to fend off colds and flu at this time of year, I have put together a list of the not so popular vitamins and minerals that are important to prevent seasonal health issues.

• Vitamin D - A diet that contains Vitamin D Boosts the immune system and helps to identify the bad bacteria & viruses that can make us sick. You can get Vitamin D from the sun however very few foods have Vitamin D in them, so look for juices, milk and cereals that have been D-fortified to supplement your diet. Vitamin D is found in whole eggs, liver and fish such as salmon and sardines. The recommended daily dose for supplements is up to 1,000 IU's. A deficiency can cause autoimmune diseases such as multiple sclerosis, Crohn's.

• Carotenoids - Carotenoids are colorful plant pigments some of which the body can turn into vitamin A. There are well over 600 known carotenoids with beta-carotene, alpha-carotene, lutein, zeaxanthin, lycopene, and astaxanthin being the most common. Carotenoids are found in brightly coloured vegetables such as tomatoes, carrots, pumpkin, kale, sweet potatoes, red and yellow peppers, squash all of which are now plentiful and in-season in the fall. Carotenoids boost natural killer cells that emit toxins that destroy bad bacteria that can make us sick.

• Probiotics - Did you know that 70- 80% of our immune system lives in our gut. The type of bacteria that you consume literally influences the outcome. Your bacteria greatly influences you immune system. You require a good balance of Prebiotics as well which feeds the good bacteria, so you want to have a balance of both probiotics & prebiotics. Probiotics are prevalent in fermented foods such as kimchi, miso paste, tempeh, kefir and Greek yogurt.

• Zinc - Zinc is a mineral that keeps the immune system really strong. It affects your cells and influences your immune cell function. It can be found in mushrooms, spinach, asparagus and carotenoids enriched foods and red meat. You could also take a multi-vitamin however do not take a supplement of zinc alone unless advised by a doctor because this can severally imbalance your body's chemistry. It's best to eat a wide variety of foods.

• Selenium - Like the carotenoid vitamins, selenium helps to boost natural killer cells and mobilise cancer-fighting cells. It can be found in carotenoid rich foods, salmon, sardines, garlic (natures antibiotic), oats, (porridge or granola), lemon tea with honey. Lemons have detoxifying properties while the honey has immune boosting characteristics and it soothes throats too.

You will notice a correlation in the foods to eat in order to give your immune system a boost. Many of the foods that are mentioned above have several of the components required to fight the flu and fend off colds.

Keep the flu at bay by getting your flu shot - it's free, washing or disinfecting your hands throughout the day and eating a rainbow of fruits and vegetables. Do yourself a favour by taking in the colours of the season with a walk in nature. It literally helps you stay grounded. ENJOY!!