Fight the Flu Season with a Balanced Diet!

Instead of heading to the drugstore for protection against the cold and flu season germs, try heading to the grocery store instead!  According to the associate director of Harvard Medical School, George L. Blackburn, MD, PhD, “Nutrition plays an important part in maintaining immune function.  Insufficiency in one or more essential nutrients may prevent the immune system from functioning at its peak.”  During this vulnerable season with flu and colds, it is important to keep your immune system working at its best.  The immune system is responsible for protecting your body from any viruses, bacteria, allergens and more.  To work smoothly, your body needs to be in top shape.  Eating a healthful, balanced diet is your best way to ward off those uncomfortable colds.

Fill your plate with fruits and vegetables.  Make sure to eat five to nine servings of fruits and vegetables per day.  To maximize variety of vitamins, minerals, and antioxidants, aim to consume two different colors of fruits and vegetables with each meal.
Choose lean protein sources.  The amino acids in protein form the building blocks of your body’s cells –and if you don’t consume enough, you will make fewer white blood cells.  Consume at least 1 gram of protein per kilogram of your body weight: for example, 130 lb person needs at least 47 grams per day.
Focus on healthful fats.  High-fat diets impair the immune system by decreasing the function of T-lymphocytes which continuously search your body for antigens.  Trans fats can even contribute to low-grade inflammation.
Make time for tea.  Green tea is very rich in anti-oxidants and can improve lymphocyte responses and even have anti-inflammatory effects.  Try to trade at least one cup of coffee each day for green tea.
Take a multi-vitamin supplement.  Researchers agree that a multi-vitamin is well worth taking.  Even if you have just a small deficiency- especially Vitamins B, A, C, E, selenium, iron and zinc - your immune system’s functioning could be impaired. 
Exercise.  The immune system is hampered when one is overweight or has high cholesterol or triglycerides.  The immune cells are not able to recognize bacteria and viruses to rid the body of these antigens.  It is recommended to have at least 30 minutes of moderate intensity exercise on most days of the week. 

Source: Cooking Light Magazine

Add comment November 14th, 2007