Nutrition and Your Health
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With all of today’s research, we have come to understand the healing power of food, which can enhance our immunity and can aid in the recovery of an illness. A well balanced diet prevents vitamin and mineral deficiencies, providing adequate nutrition for maintenance or improved nutritional status.
Since a healthy nutritional status improves our bodies’ natural ability to fight off infection, it is essential to consume a well-balanced diet daily. Three nutrient-dense meals, supplemented with healthy snacks, can provide the nutrients needed to boost a strong immune system.
Foods contain specialized compounds called nutrients, which are now known to be essential to the body’s ability to repair, grow and maintain wellness.
Nutrients include vitamins, minerals, amino acids, essential fatty acids, and water. They are also the source of calories—carbohydrates, protein, and fat. Several vitamin and mineral deficiencies affect immune function and therefore, its ability to fight off infection and disease. If not corrected, a deficiency in any one of these nutrients can lead to illness.
Nutrients that are considered to act as immune boosters include Vitamin C, Vitamin E, Carotenoids, Bioflavenoids, Zinc, Garlic, Selenium, and Omega-3 fatty acids.
Immune boosters work in many ways, with Vitamin C topping the list. Studies show Vitamin C enhances the creation of infection-fighting white blood cells and antibodies. Vitamin C also increases the levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Good sources of Vitamin C are citrus fruits, tomatoes, green leafy vegetables, parsley, cabbage, asparagus, cantaloupe, pineapple and strawberries.
Vitamin E, also an important antioxidant and immune booster, stimulates the production of natural killer cells. Natural killer cells seek out and destroy germs and cancer cells. Vitamin E has also been shown to enhance the production of B-cells, which are the immune cells that produce antibodies that destroy bacteria. Vegetable oils, whole grains, leafy vegetables, egg yolks, legumes, nuts, and sunflower seeds are excellent sources of Vitamin E.
Zinc is another common immune booster. Zinc is a valuable mineral that has earned an important reputation for fighting off colds due to its ability to increase the production of white blood cells and infection-fighting T-cells. Zinc is especially important in the geriatric population, who are often deficient in Zinc, and whose immune systems often weaken with age. Zinc can be found in animal products, whole grain cereals, legumes, peanuts and peanut butter.
The bottom line is that a well-nourished immune system is better able to fight off infections. Once you recover from any illness, such as the flu, make sure your diet is filled with colorful food from fruits and vegetables. Strive for 5 to 13 servings of a variety of fruits and vegetables daily.
You also want to maintain a diet that is moderate in protein, by consuming soy, eggs, nuts and seeds. Also, choose lean beef and poultry. It’s also important to consume plenty of whole grains which contain beneficial vitamins, minerals and fiber. Good sources of whole grains include, but are not limited to, whole wheat, whole rye, brown rice, wild rice, barley and oats.
Finally, make sure you get plenty of rest and drink plenty of water!
