Boost your immune system and reduce your risk of catching a cold or flu this season with proper diet and healthy lifestyle choices. Your immune system protects you from viral infections and the foods you eat have a major impact on your ability to fight off colds and flu.

Rely on real food: When it comes to the prevention of colds and flu, real foods are best because you get the whole nutritional package. Eating an orange is better than just taking a vitamin C supplement because the orange offers you a combination of nutrients like magnesium, potassium, folate, vitamin B6 and antioxidant-rich flavonoids that work alongside vitamin C keeping your immune system and your whole body to be healthy. While vitamin C is important in maintaining a healthy immune system, taking massive doses will not help prevent colds and flu. However, eating fruits and vegetables high in vitamin C will help your immune system be strong.

Eat more fruits and vegetables: Fewer fruits and vegetables are eaten in the winter, which is the opposite of what should happen. At least five servings of fruits and vegetables every day are required to get adequate vitamins, minerals, fiber and anti-oxidants — all needed for a healthy immune system. You can increase your intake of fruits and vegetables by adding juice in your diet. But make sure you choose 100% juices to avoid juice drinks containing extra sugar and empty calories.

For fresh fruits and vegetables, look for what’s in season. Oranges and grapefruits are usually cheaper in the winter, so cold and flu season is the perfect time to load up on citrus fruit. While fresh is best, don’t discount frozen fruits and vegetables as they are both economical and convenient way to improve your diet.

Incorporate fruits and vegetables into every meal by adding fruit to your cereal at breakfast and drink a glass of 100% juice. Add fruit to your lunch and top sandwiches with vegetables. Start dinner with a salad or vegetable soup and keep oranges, apples and pears at hand to grab as quick snacks.

Balance your diet: A healthy diet is a balanced diet including lean meats, fish, poultry, low-fat dairy, legumes, whole grains, nuts and seeds providing your body with a complete package of nutrients to maintain a healthy immune system.

Lean protein sources such as lean meats, dairy, eggs and legumes are important because they supply the amino acids which your body uses to build the components of your immune system. Lean meats also contain iron and zinc and deficiencies of these minerals can depress your immune system.

Avoiding unhealthy food is important, too. Stay away from excess sugar and unhealthy fats, such as saturated fat and trans fats. Become prepared by keeping healthy snacks handy so you won’t be so tempted to eat less healthy options.

Tagged with: antioxidant • balance diet • fruit and vegetables • healthy food • immune system

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