Cold and flu season is upon us and new incidences of H1N1 are on the rise. With all the hype, what preventative steps are you taking to fight off sickness and feel good?
We all know the basics - wash your hands often, consider a flu shot, reduce stress and get enough sleep. But, have you thought about what you're eating?
A healthy diet and regular exercise can be one of your best defenses against stress and immune function. Good nutrition can reduce the impact of stress on the body, repair damage done by stress and prepare the body for future stress.
It's not too late to arm your immune system with a strong defense. In fact, why not practice keeping your immune system strong year round with the following immune supporting foods!
Vitamin A Rich Foods
Vitamin A rich foods are an excellent source of beta carotene, an antioxidant that helps boost the immune systems production of infection fighting cells.
Try the following:
- carrots with dip for a snack
- broccoli to a stir-fry
- sweet potatoes/yams instead of baked potatoes
- mangoes to a smoothie
- cantaloupe with cottage cheese for breakfast
- spinach as the base of a salad
Vitamin C Rich Foods
While vitamin C won't ward off the common cold or flu, it has been shown to help reduce the time and severity of symptoms. You can credit this to vitamin C's ability to support healthy cell production and promote healing at the site of inflammation.
Try the following:
- orange sections in a salad
- pineapple sprinkled with toasted coconut
- strawberries/berries as an addition to cereal
- kiwi with yogurt as a snack
- bell pepper strips with hummus
- tomatoes with cubed mozzarella and basil
- broccoli florets in soup
- cauliflower with parmesan cheese as a side dish
- potatoes roasted with garlic and rosemary
Vitamin E Rich Foods
Vitamin E helps promote healthy inflammation response and plays a role in building and maintaining healthy cells.
Try the following:
- leafy greens piled on a sandwich
- whole grains with each meal
- vegetable oil instead of butter or margarine
- nuts sprinkled on oatmeal
B-Vitamins
B vitamins perform a variety or immune supporting functions from production of antibodies, promoting normal antibody response and reducing T-cell activity.
In general whole grains, fruits and vegetables provide a variety of B vitamins.
Try the following:
- whole wheat bread instead of white bread
- fortified cereals to start off the day
- beans in place of meat at least one time a week
- Romaine lettuce instead of iceberg
- red bell peppers in salsa
- turnip greens sautéed with olive oil and garlic
- raw crimini mushrooms in a salad
- shellfish in place of red meat
Zinc
Adequate zinc is important for reducing your susceptibility to infections. It is an important immune system stimulant.
Try the following:
- Swiss chard as an addition to quiche
- collard greens as an addition to minestrone or white bean soup
- summer squash in pasta sauce
- winter squash as a soup base
- oysters as an appetizer
- nuts as a quick snack
- seeds to give salad a little crunch
- beans in a burrito
- lean meats over processed meats
Selenium
Selenium stimulates a healthy immune system and helps heal inflammation.
Try the following:
- fish at least twice a week
- shellfish as a protein source in pastas
- whole grains with snacks
Omega-3's
Diets low in omega-3 fatty acids have been associated with chronic inflammation and auto immune disorders. Omega-3's along with Omega-6's are essential fatty acids, meaning we must obtain them through our diet. However, most people consume fat too many Omega 6's and not enough Omega 3's.
Replace some of the fats in your diet with the following healthy omega-3 fats.
Try the following:
- wild salmon at your next barbeque
- walnuts mixed into cookies
- soy (tofu, burgers) in place of meat
- flaxseed sprinkled in pancake batter
- leafy greens stuffed in a pita sandwich
Immune Boosting Breakfast
Berry Bright Smoothie
Start your day off right by getting in plenty of bright colored fruits and arming your immune system at the same time.
2 navel oranges, peel and pith removed
1 cup frozen raspberries
1 cup frozen blueberries
1/2 cup vanilla or plain yogurt
2 tbsp ground flaxseed
Puree all ingredients until smooth. Serve immediately.
Servings: 2
Nutrition Info: 229 calories, 5g protein, 48g carbs, 3g fat, 0g saturated fat, 28mg sodium, 10g fiber
Remember, the real benefit lies in real, whole foods. So, skip the supplements and grab the real thing!
Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.
