Eight Foods to Boost Your Immune System
April 5, 2010
•Le Cordon Bleu
•Orlando
• 0 Comments
Eight Foods to Boost Your Immune System
The best way to keep your immune system in shape is by following the standard orders: plenty of sleep, eight glasses of water a day, exercise, and of course, a balanced diet full of fruits and vegetables.
But when you need to boost your immune system up a notch, look for foods high in antioxidants, vitamin B, and zinc. Below are eight foods that contain high quantities of these recommended nutrients, and lucky for us, most of these same foods are easy to find in Florida no matter the time of year.
1. Mushrooms
Edible mushrooms have riboflavin and niacin (vitamin B), antioxidants, and selenium. In addition to the immune strengthening nutrients, studies show that low levels of selenium result in a fiercer flu. Add mushrooms to salads, soups, and sauces to prevent colds and to make an inevitable cold less fierce.
2. Berries
The darker the berry, the higher the dose of antioxidants. Acai berries, blueberries, and black currant are examples of dark berries that have 50% more antioxidants than most other fruits. Berries grow best in cool climates, so it may be difficult to find locally-grown Florida berries. However, it’s worth buying a frozen medley of berries if that is all you can find.
Speaking of color, most all dark-colored produce is typically the most nutritious of all. When doing your grocery shopping, look at the color scheme of your shopping cart. Do you have more dark colors than light colors in your basket?
3. Oysters
Oysters contain more zinc than any other food (12.8 mg of zinc per oyster), and lucky for us, the Orlando food scene has oysters.
If oysters don’t suit you, then there are other options including lima beans, chickpeas, cashews, or zinc fortified juices and cereal. There are zinc supplements available, but getting your nutrients and vitamins through food is almost always the better choice.
4. Wheat germ
Wheat germ has all three immune fighters – antioxidants, vitamin B, and zinc – making it the powerhouse for fighting sickness. Sprinkle wheat germ on cereals or substitute wheat germ for a portion of white flour in your baking. Wheat germ is an ideal option for those who cook for picky eaters. They won’t know how healthy they’re eating!
5. Broccoli
Broccoli is considered a “super food,” or a food containing high phytonutrient amounts. Phytonutrients are said to have significant impacts on health because of their high dose of antioxidant, manganese, and fiber.
With broccoli, you consume loads of vitamin A and C, both of which are antioxidants. Incorporate other super foods into your diet including spinach, beans, and blueberries for a significant impact.
6. Garlic
Garlic does more than add flavor to your favorite dishes. Garlic promotes heart health, prevents certain types of cancers, reduces blood pressure, and increases the body’s antioxidants levels.
7. Dark tea
Green and black tea contain high amounts of antioxidants leading some to classify dark tea as a “super food” too!
8. Eggs
Eggs, dairy products, whole grains, and leafy green vegetables all have one or more versions of Vitamin B (there are eight types of vitamin B: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid). Vitamin B is a water soluble vitamin, which means it flows through the body instead of being stored in body fat. This means you need to eat foods high in vitamin B every day.
Bonus Immune Builder
It’s not possible to write about immune strengthening foods and not mention the abundance of citrus fruits grown right here in Florida. From grapefruit to oranges, local grocers and farmers' markets keep fresh citrus on hand most of the year. While it’s not exactly clear whether or not vitamin C is a worthy immune enhancer, there is research that shows vitamin C may prevent some colds and may decrease the life of a cold as well.
When you’re feeling that your immune system could use some help, an orange a day might be what keeps the doctor away.
This article is presented by Le Cordon Bleu College of Culinary Arts in Orlando. Le Cordon Bleu College of Culinary Arts in Orlando offers culinary arts and pâtisserie and baking training programs in Orlando, Florida. To learn more about the class offerings, please visit http://www.Chefs.edu/Orlando for more information.
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