Certain foods a necessity during cold season
ONE sure way of developing a healthy immune system is to eat correctly during the winter as developing and maintaining a healthy immune system may well reward you with the shield to pull through the flu and cold season.
Immune system strength is determined by the food you eat and your responses to the “stresses of life, according to Dr Lee Coyne, writing on www. centralhome.com. “When the immune system challenges become excessive it manifests in the form of some type of illness. Illnesses ranging from the common cold and flu to more serious conditions leading to cancer and heart disease,” says Dr Coyne. He adds that the food you eat provides the building blocks for healthy cells that are the most significant part of healthy immunity.
Some of the most commonly available foodstuffs known for providing the necessary immunity during the cold sea- son are pomegranates, dark leafy greens, citrus fruits, potatoes and winter squash, according to www.eatingwell. com. Pomegranates
American Journal of Clinical Nutrition credits pomegranate juice with helping to keep free radicals from oxidising “bad” LDL cholesterol as it is rich in antioxidants. A cup daily might just do the trick, according to findings of a study published in the journal. Drinking pomegranate juice also helps improve blood flow to the heart in people with certain types of heart conditions in which the heart’s oxygen supply is compromised because the arteries leading to the heart are blocked, a separate study found. Leafy greens Leafy greens such as chard are good for you during the cold winter weeks as they are rich in vitamins A, C and K while others are a good source of folate, highly recommended for women of child-bearing age. Citrus Citrus fruits such as lemons, limes, oranges and grapefruit are loaded with Vitamin C with one mediumsized orange enough to provide you with 100 percent of your daily does, according to EatingWell magazine. Potatoes Potatoes for their part have been casually dismissed as a white starch; the potato really is unlike most white starches that have been stripped of nutrients as it contains immunity boosters such as Vitamins C and B6, the magazine maintains, with the average medium potato delivering up to 30 percent of your daily requirements. Potatoes are also rich in folate and fibres as well as antioxidants linked to lowering cancer and heart disease. Winter squash As for winter squash such as butternut, they may be low
Eat the right foods and bypass winter ailments
in calories but are high in both Vitamin A, C, K and B6 as well as potassium and folate, says EatingWell magazine.
Food Lifestyle
Dr Coyne also recommends various food lifestyles to stay healthy during the winter. Good Mix It is advised that one takes enough protein to support optimal health and chosen lifestyle activities. Dr Coyne recommends an eating plan of 40 percent carbohydrate, 30 percent protein and 30 percent carefully chosen fat. It will also be worthwhile to know that the average person only effectively absorbs 30 to 35 grams of protein per meal or snack so it is necessary to distribute your consumption throughout the day. For this reason, people are advised to eat some protein in every meal. Fatty Acids Consume adequate “essential fatty acids” (EFA’s) from nuts, seeds, fish and supplements. EFA’s are the building blocks for the “super hormones”. Low fat, and high carbohydrates diets place your health at risk. Supplements Much of the food eaten today has a lower nutritional density as compared to around 1900, when “everything” was organic. In addition, modern life has dramatically increased the risks of Free Radical damage through the chemicals and toxins in air, water and food supplies. This makes it essential for us to take nutritional supplementation, which no longer should be viewed as an option.