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The Flu at Work If you have the flu , you may be wondering if there's a special diet to help you feel better. After all, you've heard the old saying, "Feed a cold , starve a fever. Of course, good nutrition is a must to help your immune system fight this virus. But when your body battles flu symptoms for days or even weeks, your diet becomes even more key to helping you get better. Which Foods Help Fight the Flu? Your body uses it to build strength and keep what you already have. Lean meat, poultry, fish , legumes, dairy, eggs , nuts, and seeds are good sources. The FDA says adults should eat 50 grams of protein a day. Pregnant and nursing women need more. Foods that have it provide nutrients like vitamins B6 and B12, both of which keep your immune system working like it should. Vitamin B6 comes in protein-rich foods like turkey and beans, as well as potatoes, spinach, and enriched cereal grains. Meats, milk, and fish also contain vitamin B12, a powerful immune booster. Minerals like selenium and zinc also keep your immune system going strong. These minerals are found in protein -rich foods like beans, nuts, meat, and poultry. Flavonoids include about 4, compounds that are responsible for the colors of fruits and flowers. Research shows that flavonoids found in the soft white skin of citrus fruits -- like grapefruit, oranges, lemons, and limes -- really rev up your immune system. What Other Nutrients Fight Infection? Glutathione strengthens your immune system so it can fight off infections. Does Food Help or Hurt Congestion? Any food or beverage is fine if you're hungry or thirsty. Dairy products make some people produce more mucus. If this happens to you, avoid dairy for a few days. They may also make nausea and vomiting worse. Orange juice, especially with the pulp, is packed with vitamin C and folic acid , which give your immune system a boost and help you feel better faster. Sip clear drinks to keep your fluids up. You can try chipped ice, juices, sports drinks, ginger ale, clear broths, gelatin, and ice pops. Start with small amounts, like 4 to 8 ounces at a time for adults and 1 ounce or less at a time for children. Only use clear liquids clear broth, juice, lemon-lime soda. If you're not sure if it's clear, pour it in a clear glass bowl and try to read something through it. Warm decaf tea with honey can coat and soothe your throat. Warm drinks are better than cold ones for opening congested airways. Bland foods -- like toast, rice, bananas, and applesauce -- are good. Experts say you can go back to a normal diet within 24 hours if you feel like it. What About Grandma's Chicken Soup? One study found that it really can ease flu symptoms in your chest and head. A well-nourished immune system is better able to fight infections. Once you recover from flu , fill your diet with a variety of food, colorful fruits and vegetables , and legumes. These are high in phytochemicals -- natural compounds in food can boost your health. National Jewish Medical and Research Center: How foods can affect your immunity to the flu.
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