The stronger your immune system, the less likely it is for old man winter to get you down! Old man winter uses pathogens: viruses, bacteria and carcinogens to wage war on our bodies and make us ill. The body’s defense? The immune system. Its soldiers? Immune cells. Their base? The tonsils, lymph nodes, thymus gland, spleen and bone marrow. These cells need to be equipped to fight the ever mutating pathogens.
Here are key nutrients to consider in your diet to update your immune arsenal, and keep you and your family healthy for the rest of the winter:
Nutritionists suggest consuming at least two servings of fish per week. That is because the Omega-3 fatty acids in fish and foods like walnuts, flaxseeds, flaxseed oil (http://www.mynsp.com/bushman/products/guide.aspx?stockNum=1583) and canola oil boosts the immune system and reduce inflammation in the body. They improve white blood cells activity, crushing enemy bacteria. Sardines, salmon, herring, cod, and mackerel are some good choices .
Also, monounsaturated fatty acids (MUFAS for short!) in foods like peanut butter and olive oil protect the body from viral and bacterial invasions. Fat is not a bad thing after all! The body needs fats, and so craves fatty foods. It is our choices of fats that are questionable.
Researches suggest diets low in fat weaken the immune system and increase depression. Just skip the “bad fats”! Make sure to read food labels carefully to know what you are getting.
Zinc, a mineral abundant in meats like beef and lamb, works with proteins to help strengthen the immune system. In fact, Zinc is fuel for white blood cells. They cannot function without it. Proteins from chicken, fish, and eggs may also toughen the immune system. Vegetarians can always supplement their zinc or seek other sources like whole grains and tofu.
A good dose of fresh fruits and raw vegetables in your diet can beef up the body with lots of phytonutrients. These immune boosting compounds strengthen the heart and blood vessels, and even fight cancers. Go for raw as much as possible. When heat is introduced to fruits and vegetables, they loose some of their nutrients. Raw is always better.
Also go for fruits when they are in season, that is when your body needs them most. Fruits and vegetables far from where you live are not all worth the hype if they are not in season in your area. For example, cranberries from California during summer will not do a Louisiana man as much good as his local cranberries during the winter months.
The body adjusts and adapts to its environment and produce. Therefore, it craves, needs, and feeds off of the produce in season from where it lives. Be one with your environment, be one with your produce!
Foods rich in Vitamin C help in fortifying the immune system. Vitamin C reduces the inflammation that accompanies colds and renders histamine (runny nose and congestion causing substance) inactive. Sweet potatoes, broccoli, strawberries, cantaloupe, blueberries, and tomatoes are all good sources of Vitamin C that can also contain immune-boosting antioxidants that help ward off winter illnesses.
Vitamin E is another important immunity booster. Studies have shown that it fights respiratory infections (colds included), boosts antibody and cell response, especially under stress. Switch from corn chips to nuts and seeds for your midday snack to stack up on the powerful antioxidant. A quarter cup of sunflower seeds has about all the Vitamin E you need per day. Almonds provide about half. So you have an excuse now to go nuts!
Other immunity boosting nutrients are the natural killer cells and T-helper cells found in garlic and onions. They turbo-charge immune cells, and provide cancer defense while they are at it! Talk about value for your money. Grab those red onions, refrigerate them 15 minutes before chopping to reduce the teary eyes!
Yogurt also possesses immune boosting nutrients. Probiotics in yogurt supply the body reinforcement bacteria to battle colds. A University of California research posits that yogurt increased the production of gamma interferon, a substance that helps suppress virus reproduction and therefore beat colds.
Above all staying hydrated heightens your defenses. Drink at least half ounce of water per pound of body weight, and twice as much if you are already sick. See some tips on how to break free from a cold on our tips page.