You probably already know the basics of a healthy diet. Those guidelines include eating lots of fresh fruits and vegetables and limiting added sugars and highly processed foods.
During cold and flu season, you might take a few extra steps to boost your wellness.
Adding foods rich in vitamin C (citrus, berries, bell peppers, tomatoes), vitamin D (fatty fish, eggs, milk), beta carotene (sweet potatoes, carrots, spinach) and zinc (beef, seafood, beans, nuts, tofu) can help to boost your immune system, before and during sickness.
There’s more to consider, though, if you have been diagnosed with a chronic condition, such as anemia, asthma, celiac/gluten intolerance, or diabetes.
Anemia
If your body cannot absorb the amount of iron it needs, you could eventually develop iron deficiency anemia. This means you will not have enough normal red blood cells to carry oxygen throughout your body.
Getting enough iron is important to feeling your best.
Some good sources of iron are:
- Lean beef
- Oysters
- Chicken
- Turkey
- Beans
- Lentils
- Tofu
- Baked potatoes
- Cashews
- Dark green leafy vegetables
Asthma
Asthma causes inflammation and swelling of the airways that carry air from your nose and mouth to your lungs.
Some people with asthma will notice symptoms if they eat foods containing a preservative called sulfites.
If you have asthma, avoid foods high in sulfites, such as:
- Dried fruits and vegetables
- Packaged potatoes
- Bottled lime and lemon juice
- Pickled foods
- Shrimp
Celiac/gluten intolerance
If you have celiac disease, you should avoid eating foods that contain gluten, a protein found in wheat, rye and barley. Gluten can cause inflammation, leading to damage in your small intestine.
The good news is there are many foods that are gluten-free.
Just a few of these gluten-free foods are:
- Beans
- Buckwheat groats (also known as kasha)
- Chia
- Corn
- Flax
- Millet
- Nut flours
- Potato
- Quinoa
- Rice
- Soy
Diabetes
Diabetes is a disease in which your blood glucose, also called blood sugar, is too high. In healthy bodies, a hormone called insulin helps turn glucose into energy. If you have diabetes, your insulin level is so low that glucose stays in your blood instead of being used to fuel your body.
Some good foods to eat to control blood sugar are:
- Spinach
- Collards
- Kale
- Avocado
- Dried peas
- Kidney beans
- Pinto beans
- Navy beans
- Black beans
- Chickpeas
- Split peas
- Lentils
Get more help with asthma, diabetes, and other chronic conditions
Do you have a chronic health issue? Our Service Coordination program can help! Service Coordinators will work with you and your doctor to help you learn about your condition and how to better care for yourself.
Call Member Services to get started:
STAR Medicaid
1-888-672-2277
CHIP/CHIP Perinate
1-888-814-2352
8 am to 5 pm CST
Monday to Friday (except state holidays)
