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GUARD
YOUR HEALTH
Keep Your Immune System Working 24/7
October 2005
Our body’s defense against illness is our immune system. As we get
older, this system does not work as well. You may find that you are ill
more often or that it takes longer to get better. The need for a strong
immune system is more important than ever, especially as the flu season
approaches. The good news is that our lifestyle and what we eat can help
keep our immune system working 24/7. What are the factors that can guard
our health by keeping the immune system vital and strong?
Pick Produce For Protection
Fruits and vegetables contain vitamins, minerals
and phytonutrients, working together to boost the immune system.
• Aim for 5 to 9 servings of “colorful” produce daily.
• For optimal health benefits focus on yellow, orange, red and deep green fruits and vegetables.
• A serving of produce equals 1 cup of raw or 1/2 cup of cooked vegetables or 1 medium size piece of fruit.
• Select a variety of fresh seasonal fruits and vegetables.
The
Vitamin & Mineral Connection
Vitamins C, E and the Mineral Zinc seem to be related
to immunity.
• Foods rich in zinc are: whole grains, lean meats and fortified cereals.
• Vitamin E is found predominately in nuts and seeds.
• Rich sources of Vitamin C include: citrus fruits, melon, kiwi, spinach, cabbage and strawberries.
Focus
on the Right Fat
Omega-3 fats can strengthen our immune system.
• Consume fish, at least 2 servings, 3-4 ounces each, every week. Select fish that is darker in color, as well as anchovies, bluefish, herring, salmon and sardines.
• Plant-based sources of omega-3’s are flaxseed, canola and soybean oils and walnuts. Include these fats moderately each day.
Vital
to Immunity
Exercise, Healthy Weight, Diabetes, Probiotics &
Sleep.
• Being active seems to build immunity. Aim for 30-60 minutes of some form of activity each day. Don’t over do it, too much may work against you!
• Maintain a “healthy weight” and avoid yo-yo diets.
• If you are diabetic, control it to the best of your ability.
• Probiotics are the “good” bacteria found in cultured dairy products. Look for L.acidophilus, Bifidus and Lactobacillus in yogurt, kefir and acidolphilus milk.
• Getting less than 8 hours of sleep can reduce resistance to a cold or the flu.
NOURISHING NEWS ARCHIVES
December
2004 Newsletter
November
2004 Newsletter
©CNS/RQA/CA, INC
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