There was a great article recently on livestrong.com
discussing foods that can boost your immune system. Even though we’re coming into spring, I find that
tons of people around me are still wheezing, sneezing and fighting colds and
germs. The timing of learning how to
select/consume foods that will increase your ability to resist the nasties
that are in the air, on the handles, etc. is perfect! Read the article below or go to the slide show at:
And for the tasty treat segment of this post, I would like
to recommend that you make a healthy immune shake for yourself by combining in your
blender 1 cup of ice cubes, 1 scoop of your favorite protein shake, 1
tablespoon of organic locally-grown honey, one container of fat-free yogurt,
and toss in some fresh strawberries and cantaloupe chunks! Drink it right after your workout or as your
breakfast shake. You could also add in ½
cup of freshly squeezed orange juice, but be sure to keep your sugar and
calorie intake in check.
Be healthy and blessed,
Yogurt
Fruit-on-the-bottom, plain, or stirred, yogurt is a great
source of good bacteria called probiotics. These healthy bacteria have been all
the rage and we’ve all gotten the memo of its importance when it comes to
digestion. But, what does it have to do with not catching a bug? About 70% of
our body’s immune system response is found in our GI tract and because our gut
is on the front lines when it comes to contact with external bacteria, it’s
important to keep our gut healthy to keep us healthy overall.
Garlic
Folklore tells us garlic keeps vampires away but what about
scaring off the common cold? One small clinical trial found that in a study of
146 subjects, individuals who received a garlic supplement daily for 12 weeks
reported fewer days of illness. Although the results of the study were
subjective, it may not hurt to add an extra bulb or two to tonight’s dinner
dish.
Carrots
As you can imagine, our skin is one of the most important
lines of defense, protecting our insides from the outside world. It’s crucial
to keep our skin healthy and vitamin A (found in carrots) plays an important
role in this. Aside from supporting the physical barrier, vitamin A acts as an
immune enhancer internally as well and a deficiency of this vitamin can weaken
our immune system, increasing risk of infection. So how much do we need? For
adults, a range of 700 – 900 micrograms is recommended. Other sources of
vitamin A include: kale, broccoli, squash, cantaloupe, apricots, fish and sweet
potatoes.
Black Tea
Hot tea is a common cold time staple because it’s soothing
on the throat, but there may be more benefit to this than originally thought.
Black tea contains a small amino acid called L-theanine, which may help to
support the immune system. A small study from Brigham and Women's Hospital in
Boston found an increase in interferon, which helps to fight infection in
subjects who drank five cups of black tea each day. Another benefit? Hydration
is crucial when you’re feeling down so tea, juice, and water are all great
fluid options.
Cashews
Cashews are so much more than just a delicious snack;
they’re also a good source of zinc and when zinc levels are down, your immune
system is down. Your body needs zinc to develop and activate T-lymphocytes,
which help the immune system respond to infection and act as a first line of
defense in attacking infected cells. Other good sources of zinc include: beef,
chicken, fortified cereals, crab, and beans.
Apples
There may be some truth to the old adage, an apple a day
keeps the doctor away. Apples contain quercetin, a compound found in plant
foods, which has been shown to help reduce illness rates in athletes who are
undergoing heavy training. Other quercetin-containing foods include: onions,
red wine, tea, grapes, strawberries, and kale
Strawberries
Although fresh strawberries are typically a spring or
summertime food, frozen strawberries can be enjoyed in colder climates during
the cold and flu season as well. We often think of oranges but strawberries are
equally a good source of vitamin C, which plays an important role in supporting
the immune system, to help the body fight infection. Cantaloupe, grapefruit,
kiwi, tomatoes, green and red peppers also contain vitamin C.
Iron
Similar to zinc, an iron deficiency can lead to low immune
function which increases the risk of infection and getting sick. On the same
note, too much iron can actually hinder the immune system, so overdoing what do
you any favors either. So how much do you need? The Recommended Daily Allowance
for adult men is 8mg and women, 18mg. For women over the age of 50 years,
intake should be reduced to 8mg. Other sources of iron include: red meat,
turkey, tofu, fortified cereals and lentils.
