Elderberry: An old folk remedy, extract from these
dark berries appears to block flu viruses in test tube studies. But scientists caution that further study is
needed. The fruit itself is rich in antioxidants and
may also have the ability to fight inflammation.
Button Mushrooms: Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.
Acai Berry: Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.
Oysters: Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.
Watermelon: Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.
Cabbage: This is a source of immune-strengthening glutamine. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.
Almonds: A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.
Grapefruit: Grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. They have a good amount of vitamin C too. Dislike grapefruits? Try oranges or tangerines.
Wheat Germ: Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.
Low-Fat Yogurt: A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.
Garlic: Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer.
Spinach: Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.
Tea: Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.
Sweet Potato: Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.
Broccoli: Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.
Reviewed by: Kathleen M. Zelman, MPH, RD, LD on
April 16, 2014
Beck, M. The Journal of Federation of American Societies for Experimental Biology, 2001.
Cleveland Clinic: "35 Power Foods."
Dayong, W. The Journal of Nutrition, June 2007.
Gorton, H. Journal of Manipulative Physiological Therapeutics, October 1999.
Heimer, K. Journal of the American Academy of Nurse Practitioners, May 2009.
Kim, H. The Journal of Allergy and Clinical Immunology, 2008.
Laaksi, I. The American Journal of Clinical Nutrition, 2007.
MedlinePlus: "Garlic."
Medscape CME: "Vitamin C May Be Effective Against Common Cold Primarily in Special Populations."
National Institutes of Health, Office of Dietary Supplements: "Zinc."
Office of Dietary Supplements, National Institutes of Health: "Vitamin E."
Oregon State University, Linus Pauling Institute Research Report: "All About E," "Antioxidant Activities of Flavonoids."
Pressman, A. Glutathione: The Ultimate Antioxidant, Macmillan, 1998.
University of Maryland Medical Center: "Glutamine."
USDA National Nutrient Database: "Nuts, almonds."
Wu, D. The Journal of Nutrition, 2007.
Zakay-Rones, Z. The Journal of International Medical Research, 2004.
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!
If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
No comments:
Post a Comment