Active Cookbook: 8 Foods and Recipes That Fight the Flu

Written by
Michelle L. Ulrich, MS, RD • For Active.com
Don't underestimate the power of a good nutrition plan. It will help you build a strong immune system when you need it the most: during flu season. In addition to staying active, getting enough rest and minimizing stress, one of the best defenses against the flu is eating right, according to the Centers for Disease Control and Prevention. There are several key nutrients that play a role in enhancing your immunity. Vitamin A (beta carotene) helps regulate the immune system and protects you from infections. Vitamin C stimulates the formation of antibodies and boosts immunity. Vitamin E works as an antioxidant and neutralizes free radicals. Zinc helps the immune system work properly and may help wounds heal. Omega-3 fatty acids have anti-inflammatory properties. Probiotics enhance gastrointestinal and immune health. With those facts in mind, add these eight foods and recipes to your flu-fighting nutrition plan.
Blueberries
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Blueberries are powerful antioxidants and a good source of vitamin C and dietary fiber. Add berries to your morning cereal or oatmeal, throw them in yogurt or on salads, or blend them into this smoothie (which just happens to taste a lot like pie).
Recipe: Blueberry Pie Smoothie
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Kale
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This leafy green is an excellent source of vitamin A and C and a good source of calcium and potassium. Try steaming kale like you would spinach or using it raw in a salad.
Recipe Kale and Quinoa Salad
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Quinoa
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Quinoa is high in iron and vitamin B6. It's a complete protein, which means it contains a good balance of all nine essential amino acids. Quinoa can be used to replace rice or pasta in many recipes. This quinoa recipe boasts the flavors you'd typically find in a classic Italian pasta dish.
Recipe: Toasted Quinoa With Tomatoes
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Red Bell Peppers
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Red peppers are high in vitamin C, and also provide fiber and antioxidants. Slice them up and add them to your sandwich. Throw them in a salad. Add them to soups and stews. Use them in dips, such as hummus. Or add them to this red quinoa pilaf.
Recipe: Red Pepper and Quinoa Pilaf
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Salmon
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Salmon is high in omega 3 fatty acids and protein. You can also get small doses of vitamin D and zinc from this fatty fish. Bake or grill salmon, and add it to a rice bowl.
Recipe: Asian Salmon Bowl
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Sweet Potatoes
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Sweet potatoes are high in vitamins A and C, as well as a good source of potassium and dietary fiber. Try mashing sweet potatoes, like you would other potatoes, or make your own sweet potato fries by slicing up the sweet potato and lightly coating with some olive oil before baking in the oven. Or, use your sweet potato as a "bowl" and stuff it with lean turkey and veggies.
Recipe: Sweet Potato "Bowls"
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Walnuts
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Walnuts are high in omega-3 fatty acids and have anti-inflammatory properties. They contain healthy monounsaturated and polyunsaturated fats. Fats help our bodies absorb fat-soluble vitamins (A, D, E and K). Add walnuts to oatmeal, use them for a salad topping, or mix them into pancakes.
Recipe: Blueberry-Walnut Pancakes
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Yogurt
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Yogurt provides calcium and protein. More protein can be found in Greek yogurt. Read your labels and choose a yogurt that is vitamin D-fortified and contains probiotics such as Lactobacillus and Bifidobacterium to get the most benefits. Yogurt is a great snack choice. Add fresh fruit like raspberries or blueberries, or blend it into a smoothie.
Recipes: Yogurt Smoothies
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5K 10K half marathon marathon triathlon