A Nutrient-Rich Diet Helps Support the Immune System and Fight Disease
With March being National Nutrition Month, now is a great time to rethink our eating patterns, especially when it comes to fighting off those nasty end of the season viruses.
A strong immune system is one of your best defenses against infections from bacteria and viruses. And, a healthy immune response helps protect against other health problems such as arthritis and certain types of cancer.
Consuming a variety of nutrient-rich foods gives your body the nutrition it needs every day to help protect against illness and reduce the risk of chronic disease. Taking small steps can help you create healthy habits that will benefit your health now, and for the rest of your life.
Here are those simple tips one more time for incorporating nutrient-rich foods into your diet: (for those of you who didn't pay attention the first 5 times : ) )
• Start your day with a healthy breakfast . A breakfast of whole grain cereal, milk and 100 percent orange juice can provide 100 percent of the vitamin C, 33 percent of the calcium and a good supply of folate and other nutrients for a day.
• Swap refined grains for whole grains. Whole grain breads, brown rice and whole grain cereal can help enhance fiber intake while providing protective antioxidants. Be sure to check the ingredients label to make sure a food contains whole grain. Snacking on whole wheat crackers or popcorn is a quick way to get the nutritional benefits of whole grains.
• Trouble-free veggies: Grab a bag of pre-washed salad greens and a variety of pre-cut veggies for a quick, nutrient-rich salad. Toss chopped steamed or sautéed vegetables with your favorite pasta or on top of pizza to add more nutrition to your favorite meals. Color your plate with a variety of vegetables—red, orange, green, and yellow—to get key vitamins and minerals such as potassium.
• Choose fresh, whole fruit. Opt for fresh fruit as a convenient on-the-go snack or a naturally sweet dessert. Smoothies are another easy way to add more fresh fruit to your diet. Just whip up some fresh or frozen fruit, low-fat yogurt, fatfree milk, and orange juice in a blender for a cool, refreshing drink that’s great tasting and packed with nutrients.
• Sneak in some beans. Whether they’re pinto, kidney, black, or navy beans—even chickpeas—all beans provide fiber, folate, and flavonoids which are important to maintaining overall health. Try them in salads, soups, burritos, mixed with rice or pasta, or just plain baked.
Also look for foods containing the following essential nutrients and antioxidants:
• Vitamin C: One of the most powerful antioxidants, vitamin C, is a key nutrient to help the body maintain a healthy immune system.
Vitamin C’s antioxidant action may help neutralize free radicals that can cause cell and tissue damage. Over a lifetime, this may contribute to the development of diseases such as cancer and heart disease.
Orange juice and citrus fruits are excellent sources of vitamin C. Other fruits and vegetables such as berries, melons, peppers, and tomatoes also supply significant amounts of vitamin C.
• Folate: Found in foods like orange juice, spinach, beans and fortified grain products, folate may help lower homocysteine levels in the blood. Elevated homocysteine may contribute to inflammation which is associated with an increased risk for coronary artery disease.
Also, lower intake of folate as an adult has been associated in some studies with a higher risk for certain types of cancer. Adequate folate intake is also essential for young women to prevent certain birth defects of the spine.
• Vitamin B6: The immune system needs vitamin B6 to function effectively. It helps maintain the health of the lymph system that makes white blood cells, which fight infections.
• Flavonoids: Flavonoids are substances found in certain plant foods such as citrus fruits, berries and certain vegetables. Many function as antioxidants. Scientists believe that flavonoids may help reduce the risk of cancer, heart disease and other serious health problems.
For a lifetime of better health:
• Choose more nutrient-rich foods such as fruits, vegetables and whole grains
• Maintain a healthy weight
• Be physically active
• Minimize stress
• Get plenty of sleep
And Of Course ...
With March being National Nutrition Month, now is a great time to rethink our eating patterns, especially when it comes to fighting off those nasty end of the season viruses.
A strong immune system is one of your best defenses against infections from bacteria and viruses. And, a healthy immune response helps protect against other health problems such as arthritis and certain types of cancer.
Consuming a variety of nutrient-rich foods gives your body the nutrition it needs every day to help protect against illness and reduce the risk of chronic disease. Taking small steps can help you create healthy habits that will benefit your health now, and for the rest of your life.
Here are those simple tips one more time for incorporating nutrient-rich foods into your diet: (for those of you who didn't pay attention the first 5 times : ) )
• Start your day with a healthy breakfast . A breakfast of whole grain cereal, milk and 100 percent orange juice can provide 100 percent of the vitamin C, 33 percent of the calcium and a good supply of folate and other nutrients for a day.
• Swap refined grains for whole grains. Whole grain breads, brown rice and whole grain cereal can help enhance fiber intake while providing protective antioxidants. Be sure to check the ingredients label to make sure a food contains whole grain. Snacking on whole wheat crackers or popcorn is a quick way to get the nutritional benefits of whole grains.
• Trouble-free veggies: Grab a bag of pre-washed salad greens and a variety of pre-cut veggies for a quick, nutrient-rich salad. Toss chopped steamed or sautéed vegetables with your favorite pasta or on top of pizza to add more nutrition to your favorite meals. Color your plate with a variety of vegetables—red, orange, green, and yellow—to get key vitamins and minerals such as potassium.
• Choose fresh, whole fruit. Opt for fresh fruit as a convenient on-the-go snack or a naturally sweet dessert. Smoothies are another easy way to add more fresh fruit to your diet. Just whip up some fresh or frozen fruit, low-fat yogurt, fatfree milk, and orange juice in a blender for a cool, refreshing drink that’s great tasting and packed with nutrients.
• Sneak in some beans. Whether they’re pinto, kidney, black, or navy beans—even chickpeas—all beans provide fiber, folate, and flavonoids which are important to maintaining overall health. Try them in salads, soups, burritos, mixed with rice or pasta, or just plain baked.
Also look for foods containing the following essential nutrients and antioxidants:
• Vitamin C: One of the most powerful antioxidants, vitamin C, is a key nutrient to help the body maintain a healthy immune system.
Vitamin C’s antioxidant action may help neutralize free radicals that can cause cell and tissue damage. Over a lifetime, this may contribute to the development of diseases such as cancer and heart disease.
Orange juice and citrus fruits are excellent sources of vitamin C. Other fruits and vegetables such as berries, melons, peppers, and tomatoes also supply significant amounts of vitamin C.
• Folate: Found in foods like orange juice, spinach, beans and fortified grain products, folate may help lower homocysteine levels in the blood. Elevated homocysteine may contribute to inflammation which is associated with an increased risk for coronary artery disease.
Also, lower intake of folate as an adult has been associated in some studies with a higher risk for certain types of cancer. Adequate folate intake is also essential for young women to prevent certain birth defects of the spine.
• Vitamin B6: The immune system needs vitamin B6 to function effectively. It helps maintain the health of the lymph system that makes white blood cells, which fight infections.
• Flavonoids: Flavonoids are substances found in certain plant foods such as citrus fruits, berries and certain vegetables. Many function as antioxidants. Scientists believe that flavonoids may help reduce the risk of cancer, heart disease and other serious health problems.
For a lifetime of better health:
• Choose more nutrient-rich foods such as fruits, vegetables and whole grains