List of Food to Eat and Avoid if you get infected with H2N3 influenza as Shared by Dietician Avni Kaul
India is witnessing a spurt in influenza cases, caused due to H3N2 virus, which is highly contagious. From January 2 to March 5, 451 cases of H3N2 have been reported in the country, according to data shared by the health ministry.
Fighting H3N2 Flu: Nutrition is Key
Delhi’s top dietitian Avni Kaul, shares, the three important ‘M’s when coming to tackling the flu – Masks, medicines, and meals “To counter against any infection and flu, our immunity and the immune system plays a crucial role to fight against the foreign body or infections.
To boost your immune system, good and adequate nutrition is the key.” While attaining strong immunity is a lifelong procedure, dictated by a good lifestyle, it is essential to pay attention to one’s diet when one has the flu says dietician Avni.
Foods to have – Dietician Avni Kaul shares the list of foods to have:
1. Indian food plate which has all the food groups in the right proportion i.e.– a healthy and balanced diet.
2. Eat sufficient protein – 0.8 to 1 gram per kg body weight at least. If there’s any deficiency, the protein consumption can increase to 1.2 to 1.5 grams after consulting a dietician/ doctor. Proteins help in muscle building, maintaining and repairing body tissues, support healing, and speed up the recovery process. Proteins you may have include milk and milk products, paneer, soya, tofu, lentils, nuts, and boiled eggs.
3. Vitamins and minerals – Include properly washed fresh seasonal fruits and vegetables as they are high in antioxidants.
You can improve your immune system by including these nutrients:
- Vitamin A – Carrot, sweet potato, papaya, apricots.
- Vitamin C – all citrus fruits such as lemon, amla, tomatoes, oranges, sweet lime, etc.
- Vitamin E – Seeds like sunflower, safflower, almonds, and pistachios.
- Vitamin D – Fortified milk or milk products, mushrooms, eggs, and fish.
4. Zinc and Selenium – Seeds such as chia seeds, pumpkin seeds, sunflower seeds, whole pulses, whole cereals, black til, eggs, and fish.
5. Include Probiotics and Pre- Biotics such as curd, yogurt, and fermented foods.
6. Indian Herbs and Spices – The herbs and spices have anti-inflammatory, anti-microbial, and anti-bacterial properties. Add things such as Tulsi, dry ginger, lemongrass, garlic, turmeric, black pepper, and coriander to your diet.
7. Omega 3 and Omega 6 – Include nuts and seeds such as almonds, walnuts, chia, flax, pumpkin, and sunflower.
8. Hydration – Stay hydrated by drinking coconut water, lemonade, fresh homemade soups, buttermilk, and green tea. Maintain 2 to 2.5 liters of fluid intake on a daily basis.
Foods that need to be refrained from eating
Nutritionist Avni further shares a list of food to refrain from when you have the flu:
- Drinking carbonated drinks, cold drinks, and squashes.
- Eating roadside, raw, stale food to prevent infection, eating fried and deep-fried food.
- Bakery food items, maida which includes junk foods like pizza, pasta, burgers, and fries
- Try not to have foods such as cheese, and mayonnaise.
