Vitamins during flu season
There are quite a few health recommendations I have carried with me since childhood, mostly passed down through generations. Some stand the test of time and are backed by solid evidence, while others turn out to be myths. One common belief is that increasing Vitamin C intake during flu season (mega dosing) can help ward off colds. Drinking plenty of orange juice or consuming other citrus fruits is often recommended, and for good reason.
However, does increasing your Vitamin C intake—say, to 1000mg daily—actually help fight colds? Apparently not. While Vitamin C is a powerful antioxidant and, as such, it boost the immune system and strengthen bones and blood vessels,, our body can only effectively use about 200mg per day, for women the recommended daily intake (RDI) is 75 mg per day. A balanced diet can help reach that amount. For example, by eating strawberries, kiwis along with grapefruits, black currants, yellow and red peppers, or sprinkling some parsley on your food.
Vitamin C, but also, zinc, garlic and ginger with honey can strengthen immunity.
What Else Can Help Prevent or Shorten the Flu?
While Vitamin C plays a crucial role in immune support, other vitamins and minerals can also help strengthen the immune system and potentially reduce the duration of the flu. Like Zinc, particularly zinc picolinate or chelate—known for its superior absorption—can lessen the severity of colds, shorten their duration, and help prevent respiratory tract infections. If you prefer to get zinc through your diet, peanuts, pumpkin seeds, and beef are excellent natural sources.
Often called the "sunshine vitamin," Vitamin D is especially important during winter when sunlight exposure is limited. It not only enhances mood, but also supports the immune system. Like zinc, Vitamin D may help shorten viral infections or even prevent them. Many people are deficient in this vital nutrient, making supplementation highly beneficial, particularly during flu season.
A staple in many kitchens, garlic contains a compound called allicin, which is responsible for its distinct aroma and potent antiviral and immune-boosting properties. One delicious way to incorporate garlic into your diet is by grating it over blanched green beans with a simple vinaigrette—a dish I enjoy at least twice a week in winter. For those who find the taste or smell too strong, odor-free garlic supplements are an alternative.
Ginger contains gingerol, a powerful antiviral compound that inhibits viral growth, preventing it from spreading in the cells. I personally love ginger and add it to many of my dishes. You can pickle it and store it in a jar for use in salads, or simply boil fresh slices with lemon and honey—a combination that is also known for its antiviral benefits.
Elderberry, a popular remedy in Chinese medicine, available in tea, syrup, and supplement form, along with quercetin, known for its skin-soothing properties, also offer antioxidant and anti-inflammatory benefits, making them a valuable addition to flu prevention strategies.
The list is long but just by incorporating these immune-boosting nutrients into your daily routine, you can strengthen your body's defenses and potentially reduce the impact of seasonal illnesses.
Personally, when flu season is in full swing, I like to add Cure Electrolytes that come in many delicious and vitamin-rich flavors to my water, to ensure I meet my daily intake of Vitamin C and other essential minerals while also flushing toxins.
Give it a try and let us know what you think!
