When Dr. Jeff told me that more people catch the flu in February than any other month, I decided to get armed for the battle. I am doing so well on my New Year’s resolution of exercising four times a week, and I certainly don’t want the flu or a cold hampering my progress. So I got both my seasonal flu and H1N1 flu shots, and turned to Heidi to help me pump up my diet and stave off any nasty colds.
Here are the great immune-system boosting tips she shared me and the items that now reside prominently on the top of my weekly shopping list.
Ingredients- Green Tea: Green tea’s immune enhancing benefits are due to the polyphenols, a potent phytonutrient found in the tea leaves. Studies at Harvard have shown that people who consumed five cups of tea per day for two weeks pumped out 10 times more immune fighting cells than those who didn’t. The only caveat: You need to drink it right after it is brewed. And don’t add milk — the milk protein will bind to the polyphenols, making them ineffective. How much should I have? Several cups a day, which will also keep me toasty warm with all of the rain storms in California.
- Probiotics: Probiotics, or the “live active cultures” found in yogurt or kefir, are healthy bacteria that keep the gut and intestinal tract healthy by reducing the incidence of intestinal infections and improving digestion. In a Swedish study of 181 factory employees, those who drank a daily supplement of yogurt took 33 percent fewer sick days than those given a placebo. How much should I have? Two 6-ounce servings a day.
- Orange and Green Produce: Orange and green produce, such sweet potatoes, carrots, squash, broccoli and leafy green vegetables, contain beta-carotene. Beta-carotene increases the number of infection-fighting T-cells that turn your immune system “on” or “off.” How much should I have? The more the better, which is great because I love sweet potatoes.
- Mushrooms: Mushrooms are a rich source of selenium, a mineral that helps white blood cells produce cytokines — proteins that help clear flu viruses out of the body. Many foods of animal origin and grains are good sources of selenium, but mushrooms are among the richest sources of selenium in the produce aisle. Most research has focused on shiitake and maitake mushrooms. How much should I have? Two servings per week, which I’ll be introducing into a number of things we make at home, like in burritos and on top of homemade pizza.
- Nuts and Seeds: Nuts and seeds, such as sunflower seeds and almonds, are loaded with immune-boosting vitamin E. Vitamin E stimulates the production of natural killer cells that seek out and destroy germs. Also, don’t forget peanut butter, vegetable oils, wheat germ and avocado. How much should I have? A handful of nuts. I’m now keeping bags of raw almonds in my desk drawer for mid-morning and mid-afternoon snacks.
- Aniseed: Aniseed is a spice that is known for its flavor, which resembles licorice, fennel and tarragon. Tests have found that aniseed helps to loosen up congestion. And because I love bake, I was thrilled to find this Anise Biscotti recipe. Enjoy this low-calorie treat with a steaming cup of green tea to cap off your night!
Bottom Line: Now is the time to start boosting our immune systems and get our bodies prepared to fight the flu or colds every way we can. Filling our refrigerators with good nutrition can go a long way and it doesn’t have to pinch our pocketbooks, which I very much like as well. Okay, cold and flu, I’m ready for you!
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