Your Grocery List To Get Ahead Of Flu Season

October 6, 2017  |  
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One of nature’s cruelest jokes is that flu season also happens to be most people’s busiest season. After the summer lull, businesses kick back into full-speed-ahead mode. Many companies are in a rush to meet goals and deadlines by December 31st. Between all of that, we’re expected to make it to holiday parties, shop for holiday gifts and take on extra hours at work to afford those gifts. Just as all of this is happening and you think you can’t possibly handle one more task…you get the flu. Now you’re tackling your already impossible to-do list with a fever, chills and muscle aches. If you’re fed up with this perfect storm of events that occurs, each year, you need to be prepared. Here is a grocery list to get you ahead of flu season.

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Sweet potatoes

Just in time for sweet potato pie and sweet potato fries season. The vitamin A in this gorgeous food protects mucus-producing surfaces like your nose, skin, and stomach. Swap it out for the white baked potatoes you were barbecuing all summer long.






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This potent and flavorful food contains a virus-fighting substance called allicin. Start using chopped garlic as the base for your soups and stews this fall. Or, bake a full head of garlic in the oven, drizzle some olive oil over it and mash the sections onto toast.


 red cabbage chopped on wooden board photographed with natural light (Selective Focus Focus one third into the red cabbage)

Cruciferous veggies

Cruciferous vegetables like brussels sprouts, broccoli, cabbage, and kale contain glutathione, an antioxidant that boosts immunity. Try making cabbage soup, or sautéing kale as a side dish. Remember if you sautee things like cabbage and kale they shrink down, making it easier to consume more.







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Switch out the burgers you’ve been munching on all summer and buy some steak. This zinc-heavy food helps your body produce infection-fighting cells, and the protein helps you build up immunities. Don’t overdo it on the red meat, but make sure you’re getting a serving in once a week.






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This radiant orange spice is often found in Indian food, but you can use it in salad dressings, tea and so much more. It has elements that remove toxins from the body and help your immune system work more efficiently.



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If you’re trying to cut back on the beef, pork is also an excellent source of infection-fighting zinc. Pick up some pork tenderloin, rub it with garlic and service it with sautéed kale for a super meal.








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Nonfat milk

Nonfat milk is a great source of Vitamin D, which helps fight off bacteria and kill viruses. If you don’t consume dairy, almond milk has the same amount of vitamin D as regular milk—which is about 100 international units.







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A smart way to make sure you get plenty of vitamin D in your diet is to buy cereal fortified with it, and have that with your almond or regular milk every morning. You’ll kick-start your body’s ability to fight off viruses before you even leave the house.







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Wild salmon

Wild salmon is another excellent source of Vitamin D for the pescatarians out there. Try it with sweet potato and sautéed kale for a super dinner. The wonderful thing about all those foods is that they taste just as good cold as they do hot, so pack leftovers up for lunch. mix in a wooden plate

Brazil nuts

You might be picking around these hefty nuts in your nuts mix, but you should be eating them. These nuts have selenium, an antioxidant that fights free radical damage that weakens the immune system.




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If you can’t stomach one more orange, grab some guavas to get your vitamin C. One small fruit has 126 milligrams of vitamin c, which is over twice the recommended daily dosage for adults.




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Spinach is another great source of Vitamin C and because you can sauté it to shrink it down, you can consume a lot of it in one sitting. Try sautéing spinach with garlic and olive oil for an extra flu-fighting side.




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Almonds are a great source of Vitamin E, which fights disease. These little nuts should definitely make it into your DIY fall trail mix, along with some dried cranberries and Brazil nuts.








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Honey has antimicrobial properties that fight bacteria. Naturally, you can put it in your tea. But you should also try it on sweet potatoes, or even in a glaze for your salmon.






Probiotics produce a substance that boosts immune cells, so stock up on Kombucha. If you eat dairy, you can also add yogurt to your grocery list for its probiotic content. You can take probiotics, if you’re not a fan of the foods that contain them.

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