I’m thankful I got the flu shot this year. I got hit with a bug last week, but it only knocked me off my feet for a day.

That’s why you get the flu shot, gang. It can still hit you, it just won’t hit as hard.

So now that I’m back in the swing of things, I need to up the rest of my arsenal to stay #Fluless this season. So far in this #SuperstoreFluCrew blog series I’ve covered off some simple tips to keep bugs at bay (washing your hands, getting a flu shot) and I visited a dietitian to get some real advice about the kinds of food to eat to keep your body in peak condition.

whitney at loblaws

Now we’re going to put all that together with some easy to implement recipes that take those tips and ideas from the dietitian and put them in a practical plan to stay #fluless.

The top nutrients to look for to help maintain good overall immune health include:

Vitamin C and E have antioxidants important for the maintenance of good health and are found in citrus fruits and seeds/nuts, respectively.

Zinc, which can be found in nuts and seeds, helps maintain immune function.

Vitamin A, found as beta carotene in orange vegetables like sweet potato and butternut squash, has also been shown to help maintain immune function.

Protein found in meats, eggs, seafood (e.g. salmon, tuna and trout), milk products, legumes, and nuts and seeds, helps build and repair body tissues and antibodies.

B Vitamins, which help to maintain good health, are found in abundance in leafy greens, whole grains, and winter squashes, to name a few.

Probiotics like kefir or probiotic yogurt contain probiotic bacteria, may modulate immune function. Eating foods that contain probiotics is preferred to taking probiotic supplements because then you also get the other nutrients in the food, like protein and calcium.

I don’t want to say kefir is a “superfood,” but when I visited the dietitian last month, she couldn’t stop singing the praises of having probiotics (like you find in kefir). So I had to try it. I admit, “fermented milk” had me a little spooked:

Alright, now that I’m down with sipping some kefir, let’s get the rest of it lined up!

One 2/3 cup serving of this pasta has 25% DV of zinc

Contains Greek yogurt, a source of probiotics

Excellent source of vitamins A and C


At 80 calories per 250 mL serving and no added sugar, it’s the ideal way to quench your thirst. It also provides 1 serving of vegetables and 100% of the daily value of vitamins A and C per 250 mL serving

Add these important nutrients to your diet by giving these recipes a try to help you stay #flueless all winter. Find more great nutrition tips by visiting your Loblaw Registered Dietitian, and while you’re there, get your flu shot from the in-store pharmacist.

This post is sponsored by Real Canadian Superstore


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