Flu is rising around the US. Experts advise eating these four foods for better immune health

The flu is becoming increasingly prevalent across the United States, with a new strain of H3N2 contributing to a rapid increase in cases and hospitalizations, particularly in states spanning from the Intermountain West to the Northeast.

According to the CDC, this flu season has already seen approximately 3 million cases, 30,000 hospitalizations, and 1,200 deaths. The agency also reported the first flu-related death of a child last week.

That said, the reality is a bit more complicated. health experts suggest that people can bolster their immune systems and protect themselves against illness by incorporating specific foods into their diets.

According to Julia Zumpano, a registered dietitian at the Cleveland Clinic, while no single food acts as a magical cure when you’re unwell, a healthy diet rich in immune-supporting vitamins and minerals can significantly enhance your body's defenses. She explains that this can aid in preventing illness and accelerate recovery if you do get sick.

Here are four foods that experts recommend:

**Garlic**

Beyond its culinary uses, garlic offers immune-boosting properties. Riverside Health in Virginia notes that this bulbous vegetable possesses antimicrobial and antiviral characteristics, which can assist the body in fighting off the flu and other infections, potentially reducing the frequency of illness. This is partly attributed to allicin, the chemical compound responsible for garlic's distinct aroma and potent antibiotic effects. When crushed, a clove of garlic yields roughly 2.5 to 4.5 milligrams of allicin per gram, triggering its release. Furthermore, garlic contains vitamins B6 and C, both crucial for maintaining a healthy immune system. A single clove provides 2.81 milligrams of vitamin C, approximately one-third of what's found in an orange.

**Red Bell Peppers**

Red bell peppers boast nearly three times more vitamin C than oranges. Vitamin C functions as an antioxidant, shown to shorten the duration of some colds and alleviate symptoms. Dr. John McDonnell from the Cleveland Clinic explains that it aids immune cells in reaching infection sites and eliminating the infecting agents. Each pepper contains 190 milligrams of vitamin C, fulfilling about 150% of the recommended daily intake. The Mayo Clinic advises adult women to consume around 75 milligrams daily, while men should aim for approximately 90 milligrams.

**Yogurt**

Consuming yogurt contributes to gut health regulation, which is intrinsically linked to the immune system. The gut microbiome, comprising trillions of bacteria, collaborates with the immune system to combat pathogens. Harvard Medical School indicates that yogurt serves as a valuable source of probiotics, beneficial gut bacteria that can prevent harmful bacteria from invading the intestines. Moreover, yogurt provides vitamin D, essential for bone health, with 116 international units per eight-ounce serving. UCHealth emphasizes vitamin D's crucial role in immune function and its contribution to regulating the body's immune response. They note that vitamin D can also be found in sources like salmon, canned tuna, egg yolks, and mushrooms.

**Berries**

Berries are antioxidant powerhouses and a delicious way to safeguard your immune health. Strawberries stand out as an excellent source of vitamin C, while blueberries contain flavonoid antioxidants that can fortify the immune system. Zumpano highlights that these versatile snacks are among the fruits with the lowest sugar content and the highest nutrient density, making them a great way to maintain your immune system throughout the year.