With the arrival of the cold-and-flu season, it may be tempting to load up on mega doses of vitamins, minerals and herbal supplements as an added precaution.
But as scientists discover more about how the immune system works, they are finding evidence that it is the complex interaction of nutrients in real food that helps the body build its defenses against disease and infection. They even warn that large doses of some supplements such as selenium, zinc, vitamin A, vitamin B6 and vitamin E may even harm and suppress the immune response.
There are nutrients in everyday foods which can help to make your body's defenses stronger.
VITAMIN C: Vitamin C is a powerhouse nutrient in your defense system. Its antioxidant properties enhance cellular regeneration. Smokers need additional vitamin C, due to reduced absorption. Excellent food sources include berries and citrus fruits as well as leafy green vegetables.
VITAMIN E: Another antioxidant that is particularly important in preventing cell membrane damage, vitamin E works best in tandem with selenium. This nutrient is plentiful in nuts and seed oils, whole grain cereals and sweet potatoes.
FATTY ACIDS: Omega-3 fatty acids cannot be produced by the body like some other nutrients. They must be provided by the diet. Aiming for three portions a week is a good building block for health. You can enjoy the benefits of omega-3 fatty acids from oily fish such as sardines, salmon and trout and also from flaxseed.
PROBIOTICS: Live bacteria cultures found in natural yogurt and kefir stimulate the body to generate a chemical that makes it more resistant to infection. This chemical is called gamma interferon. It is an important enhancer for immunity. Probiotics are also crucial when medical antibiotics are being taken, as those can destroy the good bacteria in your body.
SELENIUM: Selenium is used by the body to metabolize vitamin E. It is pulled from the soil into the food. Brazil nuts are the richest natural source of this nutrient. You will also find its benefits in beef, chicken, and some fish.
ZINC: Zinc is crucial for the immune system's cell development. It also helps insure wounds heal properly. It is plentiful in eggs, seafood, pumpkin seeds, liver, and Brazil nuts.
GARLIC: Garlic is not a nutrient. It is food deserving special mention. It has very strong antibiotic and antiviral properties with more than 400 active compounds.
CAROTENOIDS and OTHER PHYTONUTRIENTS: Powerful phytonutrients (plant nutrients) are associated with health benefits. There are over 12,000 known phytonutrients and some yet to be identified. The yellow/orange fruits and vegetables like carrots, red and yellow peppers, sweet potatoes, tomatoes, peaches, nectarines, pineapples, mangoes and oranges are first-rate sources of carotenoids which are converted into vitamin A, a powerful cold and flu fighter.
Many other immunity-boosting phytonutrients are found in other fresh fruits and vegetables. This is why the USDA recommends eating four to six cups of produce a day in a variety of colors – yellow, orange, red, dark green, white, purple and blue.
Cooperative Extension nutrition educators in Vilas County are working with the Commission on Aging, the Public Health Department and Social Services to plan education programs for adults in their communities. According to Terri Miller, the U.W. - Extension Wisconsin Nutrition Education Program Coordinator for Vilas, Florence and Forest counties, adults who participate in these programs will learn to make affordable changes to improve the quality of meals, snacks and beverage choices, as recommended by the U.S. Dietary Guidelines for Americans.
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