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ASHEBORO During the current COVID-19 pandemic, health authorities have stressed that one group of people most vulnerable are those with compromised immune systems. With that in mind, are there ways we can boost our immunity to disease?

We asked Jeannie Leonard, Family and Consumer Science agent at Randolph County Cooperative Extenstion, and Jodi Meier, a registered dietitian and nutritionist in Randolph County Public Healths WIC office, for lists of foods that boost the immune system. They responded with a wealth of information.

Leonard provided a list of foods and details showing how they work. She even added three healthy recipes, all of which sound tasty.

IMMUNE-BOOSTING FOODS

Citrus Fruits Most people turn to vitamin C after theyve caught a cold. Thats because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells.

Red Bell Peppers Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus fruits.

Ginger Ginger may help decrease inflammation, which will aid in reducing a sore throat and other inflammatory diseases.

Garlic Garlic may help lower blood sugar and slow down the hardening of your arteries. It was used as a home remedy for fighting infections in early civilizations.

Broccoli Broccoli is supercharged with vitamins and minerals, packed with vitamins A, C and E, and loads of antioxidants. Broccoli has the most effect when it is less cooked.

Spinach Like many of the other superfoods, spinach is packed with vitamin C, but also with numerous antioxidants and beta-carotene, which may increase the infection-fighting ability of our immune systems. Like broccoli, spinach has the most effect when it is less cooked.

Turmeric Turmeric is best known for use in curries, but has been used for years as an anti-inflammatory for treating arthritis.

Almonds Loaded with vitamin E, nuts such as almonds are packed also with healthy fats. A half-cup serving of almonds provides almost 100 percent of the recommended daily amount of vitamin E.

Yogurt Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Green Tea Both green tea and black tea are packed with flavonoids, a type of antioxidant.

Poultry Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40-50 percent of your daily-recommended amount of B-6.

Sunflower Seeds Sunflower seeds are full of nutrients, including phosphorous, magnesium and vitamin B-6, and super filled with vitamin E.

Papaya Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily-recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Kiwi Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwis other nutrients keep the rest of your body functioning properly.

Shellfish Shellfish such as clams, crab, lobster and mussels are loaded with zinc, which our bodies need, so that our immune cells can function as intended.

TRY THESE RECIPES

Leonard, known for her cooking at Cooperative Extension, added a bonus with these three recipes:

SUPER IMMUNE-BOOSTING SOUP

Ingredients

1 tablespoon olive oil

1 large yellow onion, chopped

6 garlic cloves, minced

2 celery stalks, sliced

1 lb. fresh mushrooms, sliced

1 1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon turmeric

12 cups water

4 heads baby bok choy, bottoms chopped off

1/2 head kale, chopped

1 tablespoon freshly grated ginger

Directions

Heat olive oil in a large pot over medium heat. Add onions and saut for 5 minutes or until translucent. Add in garlic and cook for 1 more minute. Add in celery and mushrooms and saut for about 10 minutes or until mushrooms have wilted. Add in spices (including ginger, if using) and water and bring to a boil. Then let simmer, covered for 1 hour or in a crock-pot for 3-4 hours on low. Add bok choy and kale in the last 10 minutes of cooking to wilt. Serve warm or store for up to 1 week in the refrigerator. Yields 6-8 bowls.

GREEN COLD FIGHTING SMOOTHIE

Ingredients

2 ripe bananas

1 ripe apple, chopped

2 cups kale leaves, stems removed

1/2 cup orange juice, cold or frozen, no sugar added

1/2 cup cold water

12 ice cubes

1 tablespoon ground flaxseed or flax meal

1/2 tablespoon ground turmeric

Directions

Place bananas, apple, kale, orange juice, water, ice cubes, flaxseed and turmeric in a blender.

Pulse a few times, then puree until smooth, scraping down the sides as necessary.

THYME ROASTED ALMONDS

Ingredients

1 pound roasted, salted almonds

2 teaspoons good olive oil

2 tablespoon minced fresh thyme leaves

1 teaspoon kosher salt

1 teaspoon sea salt

Directions

Preheat the oven to 350F. Place the almonds, olive oil, thyme, and kosher salt on a sheet pan and toss together. Roast the almonds for 10-15 minutes, turning them every 5 minutes with a metal spatula, until they are lightly browned. Watch them carefully, they burn very easily.

Sprinkle with sea salt, toss and set aside to cool, serve at room temperature.

KEEP YOUR SYSTEM HEALTHY

Meier referred to an article from the Academy of Nutrition and Dietetics Eat Right, titled How to Keep Your Immune System Healthy.

The following nutrients play a role in the immune system and can be found in a variety of foods:

Beta Carotene is found in plant foods such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.

Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.

Vitamin D is found in fatty fish and eggs. Milk and 100 percent juices that are fortified with vitamin D also are sources of this important nutrient.

Zinc tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.

Probiotics are "good" bacteria that promote health. They can be found in cultured dairy products such as yogurt and in fermented foods such as kimchi.

Protein comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.

FOCUS ON BALANCE

To help keep your immune system healthy all year long, focus on a balanced eating plan, adequate sleep and stress management.

Eat well Aim for five to seven servings of vegetables and fruits daily to get vitamins, minerals and antioxidants that may support immune health.

Defeat germs Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.

Relieve stress Find healthy and appropriate ways to cope with stress, such as meditation, listening to music or writing. Physical activity also is a great way to help manage stress and may help reduce the risk of some chronic diseases that could weaken your immune system further.

Get some sleep Lack of sleep contributes to a variety of health concerns, such as a weakened immune system. Seven to nine hours is recommended each day for adults, and children need eight to 14 hours, depending on their age.

WHAT ABOUT HERBALS?

Many herbal remedies are marketed to help fight colds or shorten their duration, but check with your health care provider before taking any supplements or medications. No one food or supplement can prevent illness.

OTHER ADVICE

Meier also provided an article by Food & Nutritions Lori Zanini titled 6 Ways to (Naturally) Boost Your Immune System in which she suggests these strategies:

Get friendly with garlic When I saw a study that showed when healthy people took a garlic supplement for three months in cold and flu season, their immune cells became more active than those who took a placebo, I was in! Reap the benefits by taking a high-quality garlic supplement or, if you dont mind the garlic breath, use raw, crushed garlic in everything from salad dressings to homemade hummus which showed similar results to garlic pills in another study.

Go with your gut More and more studies are exploring the link between our immune system and our gut. The bacteria, or microbiota, that live and thrive in our gut play a major role in the strength of our immune system. To keep the healthy flora in tip-top shape, get probiotics from fermented foods such as kimchi, miso, yogurt and kombucha. Research indicates that probiotics improve the immune response and increase production of immune cells.

Focus on fiber Prebiotic fiber is the specific type of food that keeps the gut bacteria happy and healthy. When bacteria ferment this fiber in our gut, short chain fatty acids are released. Studies show that these short chain fatty acids play a role as immuno-modulators and increase the production of T-regulatory cells, which help to regulate other immune cells and the immune response. Translation? Eating plenty of prebiotic fiber from artichokes, onion, garlic, asparagus, bananas and jicama helps give your immune system that extra boost it needs during the cold and flu season.

Ditch the spoonful of sugar Evidence suggests that simple sugars in foods such as cookies, sweetened beverages and many highly processed foods can negatively impact white blood cells defense mechanisms to guard the body from foreign invaders. Yet another reason to reduce sugar intake and opt for whole fruit to satisfy your sweet tooth most of the time.

Get some sun Or vitamin D, that is. Studies show that vitamin D is a major immune system regulator that plays a role in the expression and activation of several types of immune cells, meaning those with low vitamin D levels are more likely to get sick. Be sure to get at least 15 minutes of daily SPF-free sun exposure and consume vitamin D-rich food sources such as cod liver oil and oily fish like salmon and herring. Or consider taking a vitamin D supplement.

Spice it up Spices and roots such as turmeric, clove, coriander and ginger have been shown to act as anti-inflammatory agents, improve immune system response, increase antibodies and act as antibacterial agents in the body. Spices couldnt be easier to incorporate into your diet use them whenever you are cooking to add a boost of flavor. You even can make your own immune-boosting spice mix so you always have it on hand.

Chances are not all these foods will trip your fancy, but most people will find something appetizing. Practicing these nutritional tips may not keep you from getting sick but, chances are, youll be better able to shake off illness. Plus, youll be healthier overall.

Originally posted here:
Foods that boost the immune system - Asheboro Courier Tribune

This entry was posted on April 7, 2020 at 9:43 pm and is filed under Immune System. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed. |