Food fight: boost immunity through food

November 9, 5:55 PMPhiladelphia Healthy Food ExaminerStacey Matthews

Previous

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the Philadelphia Healthy Food Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Healthy Foods
Courtesy of Wellsphere

Whether you are trying to prevent the regular flu, the H1N1 virus or just the common cold, follow these simple tricks to give your immune system a boost and to take control of your health.
1. Make sure to wash your hands often. Proper hand washing will prevent to the spread of germs and bacteria.
2. Get enough sleep. Your immune system is responsible for helping to fight off sickness and disease but requires rest to get the job done properly.
3. Get plenty of fluids. Fluids are important to prevent dehydration and to keep the membranes (particularly in the throat & nose) moist so they can serve as a line of defense against germs. Water is the best choices but beverages such as green/black tea and orange juice can also offer antioxidant benefits.
4. Eat to good health. Fruits, vegetables, nuts and whole grains are loaded with antioxidants and immune boosting nutrients. In general vitamins A, C, E help improve immunity by increasing the number of and/or strength of germ fighting cells. Vitamin A (in the form of beta-carotene) can be found in orange colored foods such as carrots, sweet potatoes and pumpkins. Vitamin C can be obtained from citrus fruits, spinach and cruciferous veggies such as broccoli. Vitamin E is found in nuts, seeds and oils. In addition, a variety of fruits, veggies and whole grains (beans, wheat germ, certain cereals, etc) offer disease fighting potential because they are chalk full of antioxidants. Make sure to avoid alcohol, sugary and fatty foods- all of which inhibit the ability of the germ fighting cells and may weaken your immune system.
5. Spice it up. Certain spices such as onion, garlic and chives contain antibacterial properties. Spices such as cilantro and turmeric have anti-inflammatory properties which help combat certain diseases.
6. Get some insurance. A healthy diet is by far the best way to obtain essential vitamins & minerals but you may want to consider taking a multivitamin for reinforcement. A standard multivitamin that contains 100% of the daily values for most vitamins and mineral is acceptable. Avoid mega dose supplements!

For more information contact stacey@staceymatthewsnutrition.com