Eat Well, Feel Well

It’s that time of year again where colds and the flu are spreading around. Getting the flu vaccination and washing your hands is very important, but nutrition can also play an important role in preventing the flu. Below are listed a few different things that should be rich in your diet to prevent becoming sick.  - Eating plant-based foods are very important in maintaining a healthy immune system. Vegetables and fruits are rich in antioxidants. Anti-oxidants are known to repair damaged cells and reduce inflammation throughout the body. Eating a diet rich in anti-oxidants could definitely help keep the sniffles away!  - Vegetables and fruits contain phytonutrients, which  can help to increase your immune systems function. Foods such as kale, spinach, blueberries, and even avocados are rich in these essential phytonutrients. Phytonutrients can be consumed in supplement form, although they are best consumed through nutrient dense foods.  - In addition to phytonutrients, probiotics can also help boost your immune system. This is the "good" bacteria that helps to maintain a healthy digestive system. Yogurt is one of the most known sources of probiotics. However, things like kombucha, kimchi, or keifer are also a great source of probiotics if you are not a fan of yogurt.  - Make sure you are consuming adequate amounts of protein to ensure a healthy immune system. Protein is the building blocks of our immune system and without it, the system cant function to its full capability. Make sure to consume a variety of protein rich foods such as seafood, lean meat, beans, eggs, poultry, nuts, seeds, and soy products. This will help to ensure your immune system is able to work hard and fend off unwanted bacteria! - There has been conflicting research about supplementation to reduce colds. Make sure you are taking a multivitamin once per day to make sure you are getting the recommended daily values of many vitamins and minerals. Some important vitamins to point out are vitamins A, C, and E. Vitamin A helps regulate the immune system. It is found in yellow orange fruit, dark green leafy vegetables. Some examples include cantaloupe, carrots, sweet potatoes, and foods labeled vitamin A fortified. Vitamin C is an antioxidant. You can find vitamin C in citrus fruits, papaya, dark green, yellow vegetables. Vitamin E is also an antioxidant. You can add vitamin E to your diet by consuming whole grains, green vegetables, almonds, peanut butter, and using vegetable oils. Zinc is also an important mineral to include into your daily diet. Some examples of zinc include meat, liver, eggs, fish, and milk. All vitamins and minerals are very important to a healthy immune system. Making a diligent effort to consume adequate amounts of each nutrient will help you to avoid getting sick and boost your immune system!