So last week I got the flu out of no where! I eat healthfully (most of the time) and exercise most days of the week. I wash my hands often and even got the flu shot but I still managed to catch the flu.
There are many super foods out there that can help keep your immune system in check and these foods are fruits and vegetables. These super foods contain antioxidants which are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals. Some foods are higher in antioxidants than others. The top three antioxidant vitamins are beta-carotene, vitamin C and vitamin E. You will find these vitamins in colorful fruits and vegetables, especially purple, blue, red, orange and yellow ones. Antioxidants provide the most benefits from raw or lightly steamed fruits and vegetables. Sometimes overcooking these foods can kill their antioxidant properties.
You should eat the Recommended Dietary Allowance (RDA) of the antioxidant to stay healthy and avoid deficiencies. Also it is always better to get your vitamins and minerals from the whole food rather than a supplement because you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health.
Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon. There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.
Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes. RDA: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women. As you can see you don’t need 1,000 mg of vitamin C that those packets of Emergen-C or Airborne provide. Too much vitamin C, in supplement form especially, can cause gastrointestinal discomfort!
Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds. RDA: 15 milligrams for men and women.
Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products. RDA: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.
Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products. RDA: 55 micrograms for men or women.
Additionally researchers have found benefits from these antioxidants:
Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.
Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.
Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.
If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.
http://www.webmd.com/
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