GO PUMP­KIN PICK­ING!

Natural Solutions - - What To Eat -

Pump­kin is a great im­mune-sys­tem booster since it is rich in be­tac­arotene, which helps fight against oxy­gen cells called free rad­i­cals that dam­age healthy cells. Although you may not think of it this way, skin is ac­tu­ally the largest or­gan in your body and plays a crit­i­cal role in the im­mune sys­tem. Keep­ing skin healthy with reg­u­lar doses of beta-carotene can go a long way in boost­ing over­all health. To in­crease your in­take, add mashed pump­kin as a side dish to meals, cook up a warm and com­fort­ing pump­kin soup, or add puréed pump­kin to your fa­vorite pan­cake recipe for a de­li­cious breakfast treat. Red ap­ples (your “As”) con­tain quercetin, which can help boost your im­mune sys­tem. De­light your kids with an ap­ple sand­wich by us­ing a melon corer to re­move the ap­ple’s core and cut­ting one half-inch off the top and bot­tom of the ap­ple. Then cut hor­i­zon­tally into slices that look like donuts with holes in the mid­dle. Spread peanut but­ter and some gra­nola in the mid­dle of the two slices for an ex­tra crunch! Don’t for­get your “Bs” and “Cs”: broc­coli, cau­li­flower, and car­rots, of course. Th­ese veg­eta­bles are rich in an­tiox­i­dant vi­ta­mins. Broc­coli and cau­li­flower both have glu­tathione, a pow­er­ful an­tiox­i­dant that helps fight off in­fec­tion. Car­rots are chock-full of beta-carotene, a valiant fighter against bac­te­ria that try to en­ter the blood­stream and cause trou­ble. When it comes to the fight against colds and flu this sea­son, your fork may be your best de­fense. Aim to fill your plate with whole fruits and veg­eta­bles, lean pro­tein op­tions such as fish and shell­fish, and round it out with whole grains and healthy fats for im­proved health this sea­son and ev­ery sea­son.

Erin Palin­ski-Wade, RD, CDE, LDN, is a na­tion­ally rec­og­nized nu­tri­tion, di­a­betes, and fit­ness ex­pert. She is a best-sell­ing author of 4 books and the fea­tured ex­pert on the best-sell­ing di­a­betes iPad app Di­a­betes: What Now? // er­in­palin­ski.com

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