An immune system that is functioning optimally is one of your best lines of defense against infections from viruses and bacteria. Having a healthy immune response protects the body against other health problems like arthritis and certain types of cancer. A proper well-balanced diet will heighten the immune systems ability to function at optimal levels.
Eating a wide variety of nutrient rich foods provides the the body with what it needs to prevent illness, inflammation, and reduce the risk of chronic disease. Changing just a few things in your diet can help in creating healthy habits that will benefit your health for life. Here are just a few tips to help you on your journey to introducing nutrient rich foods for a healthier life.
Start your day with a healthy breakfast. People tend to have a higher nutrient intake for the day when breakfast is utilized. Look for cereals that are fortified with as many vitamins and minerals as possible. Also, check for fiber and protein content. Most people do not get adequate amounts of protein with their breakfasts. Swap whole grains for refined grains. If you haven't heard this one enough times already, eating whole grains can also assist in weight loss by slowing the digestive process down. You will feel full longer and keep blood sugars level.
Trouble free vegetables. Pre-washed salads and pre-cut vegetables make salads and snacking quick and easy. Did you know that in three cups of spinach there are only 10 calories? Choose from a wide variety of colors to get different vitamins, minerals, and phytonutrients such as lycopene. Choose fresh whole fruit or vegetables. What's an easier snack to grab on the run than a fruit that comes in it's own packaging like bananas or oranges. When we eat the whole fruit instead of drinking the juice we benefit from the fiber content of that fruit. Try adding some beans. It doesn't matter what type, beans are an excellent low fat source of fiber, protein, folate and flavonoids which are important in maintaining overall health.
Look for foods that contain the following nutrients.
Vitamin A: Vitamin A actually has more to do with the immune system than Vitamin C. Several aspects of the immune system are affected by Vitamin A.
Vitamin A is needed for T-lymphocyte function and for antibody response to viral, parasitic and bacterial infections. Natural killer cell activity and phagocytosis are impaired with Vitamin A deficiency.
Vitamin C and E: Two of the bodies most powerful antioxidants, are also key nutrients in maintaining a healthy immune system. This antioxidant activity helps neutralize free radicals that can cause cell and tissue damage contributing to the development of cancer and heart disease.
Folate: Also, called folic acid, may help to lower homocysteine levels in the blood. Elevated levels contribute to inflammation which is associated with an increased risk for coronary heart disease. Low intakes of folate in adulthood has been associated with greater risks for certain types of cancer. Vitamin B6: Helps maintain the health of lymphoid organs that make white blood cells.
There are five ways you can choose better health for a lifetime.
Eating nutrient rich foods
Maintaining a healthy weight
Exercising regularly
Reducing stress
Getting appropriate amounts of sleep.
Live well!
