Now that the holidays are over, we are in the midst of the cold and flu season. Did you know that you can easily boost your immune system by the foods that you eat? Here are some of my tips to help boost your immune system this winter:
Nutritional Steps to Boost the Immune System:
1. Be sure to eat enough calories from protein, carbohydrates and fats to maintain energy balance and support your exercise routines. If you do not eat enough to nourish your body for exercise, your exercise attempts can actually suppress the immune system.
2. Eat foods rich in antioxidants….you know this as eating the colors of the rainbow from fruits and vegetables. Colorful fruits and vegetables are full of antioxidants that can combat oxidative stress within the cells of the body. Give your cells a fighting chance by loading them with antioxidants found in oranges, cantaloupe, papaya, berries, apples, sweet potatoes, broccoli, carrots, spinach, kale, onions, asparagus, bell peppers and beets. Have fun creating a colorful palate of food on your plate!
3. Not all protein is equal. It is best to choose lean protein sources such as turkey, chicken, fish, lean beef, dairy, eggs, soy foods, and legumes. Choose protein sources highest in iron and zinc, since these minerals are key to supporting immune function.
4. Be sure to include a healthy helping of omega-3 fatty acids each and every day. Did you know that omega-3 fatty acids possess anti-inflammatory properties? Excellent sources include salmon, seeds, nuts, and plant oils.
5. Make sure you get good sources of vitamin D from your diet. Vitamin D is a key player in promoting immune defense. Vitamin D is not restricted to dairy based foods (milk and cheese). It can be found in fatty fish such as salmon, tuna, sardines, as well as fortified foods such as tofu, some cereals, orange juice, and soy beverages.
6. Incorporate foods that contain probiotics to enhance your gastrointestinal and immune health. Be sure to take care of your gut flora the correct way by eating yogurt and kefir on a daily basis.
Start following these 6 steps to boost your immune system today, so you can feel your best for the entire winter season!
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