With cold and flu season gearing up why not start boosting your immune system with the foods you eat.
As most of you know having a healthy immune system is your best defense against those nasty viruses that seem to lurk on every door knob and hand rail. Ok, I may be a bit of a germ-a-phob but I hate being sick as I’m sure you do.
Since it’s good to have your immune system nice and strong before viruses come your way, what types of food should you be looking for as you grocery shop?
Point your cart to produce
Load up on vegetables to support the immune system. Dark leafy greens, such as kale and spinach, and yellow or orange vegetables like carrots, winter squash and sweet potatoes supply a healthy dose of disease-fighting antioxidants. And don’t forget canned, frozen and dried vegetables are convenient, nutrient-rich choices that may also be more economical.
Spice up your winter
Hot peppers are a tasty way to break up nose and chest congestion during cold and flu season. Look for any fresh green and red hot peppers or hot sauce, which will allow you to taste your food better and feel less stuffy with the added bonus of natural antioxidants.
Squeeze out sniffles
100 percent fruit juice is a tasty way to get the important vitamins and minerals as well as critical antioxidants needed to help support your body in its fight against winter sniffles. Just be sure it says “100 percent fruit juice” on the label. A vitamin C-rich juice such as 100 percent orange juice is all natural and a key source of nutrients that help support the immune system as well as overall health.
Pack some protein in your winter wellness plan
Protein is important for building, repairing and maintaining all of the body’s cells, tissues and organs, which help to sustain the immune system and energy levels. Good sources of protein include lean beef, lean pork, skinless poultry and fish. If you are a vegetarian, try canned and dry beans, lentils or soy products such as meatless burgers, edamame, tofu and soy milk.
Get nutty about nuts and seeds
From almonds and peanuts to walnuts, pistachios and sunflower seeds, nuts and seeds are packed with fiber, folate, magnesium, calcium, potassium, riboflavin, and vitamin E – making them nutritional superheroes during cold and flu season or any time of year.
Top off your cart with whole grains
Whole grains are great sources of vitamins, minerals and fiber that are essential to keeping the immune system healthy. Substitute the whole grain version for your favorite breads, cereals and pasta. Oats, brown rice, and quinoa are also great choices.
Besides eating right, adequate rest and moderate exercise are also important for your immune system to be in high gear. Oh, and don’t forget to wipe off that nasty grocery cart handle with an antiseptic wipe before doing all that healthy shopping!
List contributed by Kim Galeaz, RD, CD, and contributor to 4 Weeks to Maximum Immunity
Hi there,
Judging from your being versed in Weston A. Price, I’m sure you’d dig my recently released self-published book “Immune: How to Beat AIDS in Your Kitchen” at http://immunethebook.com –it’s based on my personal story of healing from progressive muscle wasting + HIV+ (=AIDS according to the CDC et al), and illustrates an alternative inter-linking causation paradigm for Acquired Immune Deficiency Syndrome(s) and how to address these causes via 1) nutritional compensation therapy and 2) a traditional foods-based approach to where to get such a therapy.
Enjoy,
Paul
It is important to get all the vitamins and minerals you can into your diet so that you can fight off colds before the blow up into something huge.