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By Missy Epps Watts
It’s that time of year again. I’m not talking about the holiday season; I’m talking about the cold and flu season. There are some simple things you
can do to reduce your chances of getting sick, not just during cold and flu
season, but also all year long.
A few ways to keep your immune system
at its best include getting the recommended
amount of sleep nightly, washing your hands
frequently, getting vaccinated and eating
right. The foods you eat can actually increase
or decrease how well your immune system
works. Studies suggest that good nutrition
can also prevent the onset of some chronic
diseases.
Both chronic disease and germs can be kept
at bay by good nutrition. Viruses and bacteria
as well as other chronic disease such as
diabetes can affect your eyes, ears, nose, and
throat. Dr. Stephen M. Busch of Chesterfield
Ophthalmology shares his advice for preventing
chronic disease that affects the eyes.
“The best prevention is staying as healthy as
you can…nutrition is important,” says Dr.
Busch. He also recommends eating plenty of
leafy green vegetables and fruit to keep your
peepers at peak performance.
Here are some key nutrients that
boost immunity and help prevent
chronic diseases.
1. Vitamin C
This nutrient is a powerful antioxidant and
increases the production of infection fighting
white blood cells. Experts agree to benefit
from its infection-fighting potential, aim for
about 200 mg daily. This amount can be obtained by consuming six servings of fruits and vegetables. High vitamin C foods include
citrus fruits, kiwi, strawberries, papaya,
mangos, guava, and cantaloupe. If you take vitamin C supplements, its best to take them in small amounts throughout the day since your body can only absorb small amounts at one time.
2. Vitamin E
This nutrient doesn’t get as much press as vitamin C, yet it is a very effective immunity
booster. Vitamin E stimulates the production
of natural killer cells; cells that seek and destroy cold and flu germs. Vitamin E also enhances the production of antibodies that destroy bacteria. This vitamin is abundant
in foods such as nuts, seeds, vegetable oils, and whole grains. An increase in vitamin
E consumption can reverse some of the decline in immune function commonly seen in aging. For maximum benefit, aim for the recommended daily amount of 30 to 60 mg.
3. Beta-Carotene
This powerful antioxidant can be found in yellow and orange fruits and vegetables. Beta-Carotene is part of a group of nutrients
known as Carotenoids that increase the number of bacteria fighting cells your body makes to fight off infection. Beta-Carotene is the most well known Carotenoid but is only one of a large group, all of which have immune boosting properties. You can achieve the recommended amount by consuming
six servings of fruits and vegetables per day. Your body converts beta-carotene into vitamin A which itself has immune boosting properties. Taking vitamin A supplements
is not recommended, as excess vitamin
A is stored in the body and is toxic in large amounts. If you consume more beta-carotene in your diet than you need your body will simply stop making vitamin A.
4. Selenium
This mineral increases the number of natural
killer cells made by your body. The best sources of selenium containing foods include
tuna, red snapper, whole grains, lobster
shrimp, cottage cheese, egg yolks, white meat chicken, brown rice, sunflower seeds, garlic, Brazil nuts, and lamb chops.
5. Zinc
This valuable mineral increases the production of white blood cells and actually helps white blood cells fight harder to destroy harmful bacteria. Oysters,
crab meat, dark meat turkey, and beans are all good sources of zinc. The recent studies on whether or not zinc supplements help to prevent colds are inconclusive. However, it is believed that an overabundance
of zinc supplementation can suppress immunity. My advice, consume zinc from your diet in moderate amounts daily to receive full benefit.
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