Immune Boosting Superfoods for Flu Season

free radicalsEach day our bodies are busy fighting off disease and infection from what we call, free radicals. These free radicals are unavoidable and are produced by normal daily functions such as; breathing, eating, exercising, etc. Free radicals damage our healthy cells making us more susceptible to not only colds and the flu, but also more serious diseases such as cancer, heart disease, eye diseases, and aging. So, what is a key to our defense? -Antioxidants!

antioxidantsAntioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. The three main types of antioxidants are: 1) Carotenoids: most commonly found in the red, yellow, and orange colored fruits and vegetables such as carrots, sweet potatoes, tomatoes, mangos, apricots, and squash. 2) Vitamin C: also known as ascorbic acid is a water soluble vitamin and the most commonly known antioxidant. Sources include: oranges, red peppers, parsley, broccoli, kale, and strawberries 3) Vitamin E: a fat soluble vitamin found in nuts, sunflower seeds, nut butters, wheat germ, whole grains, flax, and spinach

A note from the Dietitian:

top ten3. Sweet potatoes

An overall healthy and balanced diet will provide you with plenty of the essential vitamins, minerals, and antioxidants, such as those listed here, to decrease your chances of getting a cold or the flu this season. -As always, eat well, exercise often, and wash your hands!

1. Leafy greens: Spinach, Kale, Arugula 2. Berries: strawberries, blueberries, blackberries 4. Fish: salmon, sardines, oysters 5. Green, black or white tea 6. Yogurt 7. Dark Chocolate 8. Garlic 9. Tree nuts and sunflower seeds 10. Red beans
www.mayoclinic.com www.webmd.com

www.eatright.org http://www.nlm.nih.gov/medlineplus/antioxidants.html