Articles Good Health

AHHHH CHOO! Try These Superfoods

by Pam Chin-Lai, MS, RD, LD, CEDRD

Nutrition Consultant at Girls to Women Health and Wellness

AHHHH CHOO!  A single sneeze can spread 100,000 germs in the air. What can you do this season to avoid colds and flu ? Choose superfoods to boost your immunity!  A strong immune system is the cornerstone of good health and begins with eating plenty of colorful fruits and vegetables.  Think oranges, carrots, sweet potatoes, grapefruit, pomegranates, spinach and kale.  In addition try these tips:

Eating 8 ounces of yogurt containing probiotics may reduce your chances of getting a cold by stimulating production of white blood cells.  Only yogurts having the words “live and active cultures” contain the bacteria that strengthens immunity. Some yogurts to try are Activa, Yoplait Orginal and Stonyfield Farm.

Oysters, lobsters and crabs are excellent sources of zinc, a mineral that strengthens the immune system.  Because zinc is not stored by the body, a small amount is needed daily. Don’t despair, if you don’t enjoy shellfish, try having lean red beef and lamb, dark meat of chicken, nuts and beans regularly to replenish your zinc.

Part of the onion family, garlic is a superfood that kills microorganisms.  It is also a powerful antioxidant, which prevents cell damage. The best way to benefit from garlic’s health benefits is to eat it raw. If you cook with garlic, try adding it to foods towards the end of cooking to preserve its anti-microbial effects.

Chicken soup is such a well-known cold buster it is often called  the “Jewish penicillin.” Chicken soup has an amino acid called cysteine, which can clear sinus mucus. In addition, hot fluid helps keep nasal mucus moving.  Add some carrots, which has beta carotene, for an immunity boost.

Green tea contains polyphenols, which is a powerful antioxidant. Having a few cups of green  tea daily not only supports a healthy immune system but also may prevent cancer and cardiovascular disease.

For more information about healthy eating, visit Girls to Women Health and Wellness online here

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