If you've been able to fend off the flu through the holidays, congratulations are certainly in order. Those who didn't manage to accomplish that feat (including this writer) will vouch for the virulence of this season's strains. But take heed: While the festivities have passed, the flu season hasn't. How do you continue to sustain health?

Many of us swear by chicken soup to provide comfort, but there may be foods that go one step further and actually prevent disease. What they are and how they work depends on whom you talk to. Here, we share tips from three experts: a naturopathic doctor, an acupuncturist and a nutritionist.

Jason Uchida,
Naturopathic physician

  What makes a naturopath an expert on food? “;Naturopathic physicians are trained extensively in nutrition and dietary therapies that both enhance health and treat illness,”; says Uchida. Other ways naturopaths address health care include the use of herbal, vitamin and mineral medicine, homeopathy and spinal manipulation.

» Eat lots of garlic and onions: ”;It's been shown in numerous studies that these foods have antiviral and antibiotic properties,”; says Uchida.

Garlic and onions are most potent raw — “;They scare not only people, but viruses, too”; — but even when cooked, they boost the immune system. Just eat more.

» Cumin and turmeric: Research shows that people who eat more of these spices have less frequency of contracting the flu.

» Vitamins A, C and D, beta carotene and zinc: All of these nutrients are good at boosting the immune system and stabilizing the cell mucus membrane lining in the sinuses and the lungs.

Vitamin C promotes an increase of cells supporting the immune system. Vitamin C-rich foods include citrus fruit, dairy, broccoli and bell peppers of all colors.

Vitamin A and beta carotene boost white blood cell activity (which fights infection) and protect the cell membrane lining of the sinuses and lungs. Healthy mucus membranes hinder a disease's ability to imbed in the cells and replicate.

Uchida says that vitamin A can be toxic at certain levels, so it's best to focus on foods rich in beta carotene, which converts to vitamin A and is nontoxic. These include fruits and vegetables that are green, orange and yellow in color.

Zinc promotes strong mucus membranes and is found in beef, oysters, sardines, poultry, eggs, mushrooms, nuts and beans.

Uchida cautions not to overdo the amount of zinc-rich food you consume. For instance, eating six or more oysters daily can cause cholesterol problems. “;Be reasonable,”; he says.

Jason Uchida has been a naturopathic physician in Honolulu for 20 years. He discusses naturopathic medicine on his radio show, “;Wellness in the New Millennium,”; at 7 p.m. Sundays on KWAI 1080 AM. Uchida's practice, Island Wellness Center, is located at 615 Piikoi St., Suite 1114. Call 589-1955 or visit www.drjasonuchida.com.

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Edie Uchida,
Licensed acupuncturist

  Acupuncture is rooted in the premise that the body is enlivened by energy, called “;chi.”; Supporting chi promotes health, and acupuncturists stimulate points in the body to achieve this using needles. Different types of chi strengthen various functions in the body. The “;wei qi (chi),”; for instance, is a protective chi that circulates on the skin and protects the body from pathogens, or disease.

Acupuncturists often utilize tea formulas to complement acupuncture (needle) treatments. Uchida recommends the following recipes. Note: People with weak constitutions and older adults should be cautious with teas that induce a sweat; Uchida recommends they drink those formulas under supervision of an acupuncturist or herbalist.

Find Chinese herbs from an herbalist in Chinatown. Down to Earth or Whole Foods might carry some of the formulas as well.

» Ginger tea: At the beginning of a cold or flu, boil ginger and add a bit of brown sugar, then drink the tea. Follow up with a hot shower and get bundled up in bed. The tea, combined with the shower and rest, should induce a light sweat that will release pathogens. After perspiring, change clothes and stay warm. Success depends on the strengths of the pathogen and immune system, but Uchida says this often works well.

» Cong bai: Boil scallions and ginger, then add a bit of brown sugar. Drink tea; follow up with hot shower and sleep to induce a light sweat. After perspiring, change clothes and stay warm.

» Strong ginger tea: Only for those with strong constitutions, Uchida cautions. Grate an inch of a ginger stalk and boil five to 10 minutes. Squeeze in lemon, add honey and a touch of cayenne. Drink tea; follow up with hot shower and sleep to induce light sweat. After perspiring, change clothes and stay warm.

» Ban lan gan cha (Isatis tea): A good formula to prevent swine and other flus, this tea has antiviral and antibacterial properties. Steep (not boil) 50 grams “;ban lan gan”; (isatis root), 50 grams “;da qing ye”; (isatis leaf), 30 grams “;ye jua hua”; (chrysanthemum) and 30 grams “;jin yin hua”; (honeysuckle). Drink several times a day.

Edie Uchida practices acupuncture at Island Wellness Center, 615 Piikoi St., Suite 1114. Call 589-1955.

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Alan Titchenal,
Associate professor of nutrition, University of Hawaii-Manoa

  Preventing the flu is “;more of a balancing act than saying this food is good or that food is good,”; says Titchenal. Rather, “;it's important to eat a variety of foods across all food groups to maintain a strong immune system.”;

Key to the body's immune system are antibodies made of proteins, he says. To support the immune system, it's therefore necessary to consume literal protein. Amounts vary according to the size of the person and their activity level, but the protein requirement of the average person ranges from 50 to 100 grams daily.

“;Four ounces of lean beef offers 35 grams of protein, but even a slice of bread will give you one or two grams,”; Titchenal says. “;In general, if you're meeting your caloric needs with a balanced diet, you're probably getting enough protein.”;

Titchenal says that while animal protein provides the highest quality of protein — it has just the right mix of amino acids — those who don't eat animal products can get their protein through grains and legumes.

In addition, Titchenal says that research is showing that vitamin D “;enhances innate immunity. And there are mineral issues, too. During reproductive years, women need twice as much iron as men. If they're low in iron, it compromises the immune system.”;

But what tops the list of averting illness is adequate hydration. Titchenal says it's not necessary to limit one's liquid intake to water; juices, and even coffees and teas, serve well. Just stay hydrated.

“;It's No. 1 overall in maintaining a healthful balance,”; he says.

Alan Titchenal's column, “;Health Options,”; which he writes with his wife, fellow nutritionist Joannie Dobbs, runs every other Monday in the Star-Bulletin.