As a new year begins, we all want to start 2024 with a clean slate by consuming healthy food.
Want to keep your immune system strong all season? Pay attention to what you’re eating. According to Alaine Mills, a registered dietitian with the MUSC Health & Wellness Institute, adding nutrient-rich foods to your winter meals can give your body the immune support it needs to fight back against seasonal illnesses such as the cold and flu.
Amp up your intake of allicin
Allicin, a compound found in garlic, supports your body’s fight against bacteria and inhibits a virus’ ability to reproduce. Crush raw garlic cloves and add them to pasta dishes or salads.
Boost your diet with brassicas
You know them as broccoli, cabbage, cauliflower, leafy greens, rutabagas and turnips. These cruciferous vegetables in the brassica genus offer your body high levels of vitamins A, C, E and K, plus nutrients such as calcium, fiber, folate, iron, phosphorous and potassium. These vitamins and nutrients boost your body’s cellular health and strengthen your immune system.
Create a storehouse of vitamin C
As a water-soluble vitamin, vitamin C functions like an antioxidant in the body, helping build and repair tissues while supporting a healthy immune system.
You may associate vitamin C with citrus fruits such as grapefruits and oranges, but you might be surprised to learn that red bell peppers are also high in this immune-boosting vitamin. One-half of a pepper has about 76 milligrams of vitamin C, compared to about 35 milligrams found in half of an orange.
Delve into food and drink with vitamin D
Vitamin D is a fat-soluble vitamin your body relies on to regulate immune cells. Food such as salmon, milk or milk alternatives and yogurt provide vitamin D for your body.
Pique your palate with prebiotics
Did you know 70% of your body’s immune cells reside in your gastrointestinal system? The healthy bacteria in your gut, probiotics, are vital to supporting a healthy immune system. To help the bacteria thrive, give them plant-based prebiotics rich in fiber. You’ll find prebiotics in:
Apples;
Artichokes;
Avocados;
Broccoli;
Cauliflower;
Garlic;
Legumes such as beans, peas and lentils;
Sweet potatoes.
Introduce probiotics to your gut with kefir, pickled vegetables, tempeh – fermented soybeans – and yogurt containing active cultures.
How to Eat Local and Support Your Immune Health
According to Michael Cranford, agriculture marketing specialist for the South Carolina Department of Agriculture, brassicas thrive in South Carolina’s winters. A 2017 census of agriculture revealed that South Carolina ranks among the top 10 producers of broccoli, collard greens, kale, mustard greens and turnip greens in the United States.
In addition to brassicas, Cranford noted that root crops such as sweet potatoes, rich in vitamin A, are often available through the winter. You may find locally grown ginger and turmeric in late fall at fresh food markets. Cranford said both carry anti-inflammatory properties that can help you combat the effects of various illnesses.
Chicken soup – good for what ails you
As a child, you may remember your mother preparing chicken soup when you weren’t feeling well. As it turns out, Mom does know best when it comes to recovering from illness. According to the National Library of Medicine’s MedLine Plus, drinking warm liquids like chicken soup can help relieve cold symptoms. The steam from the soup can break up congestion in your nose and throat, and the fluid from the soup thins mucus and helps prevent dehydration.
If you’re experiencing nasal stuffiness, add a pinch of cayenne pepper to your soup to open blocked nasal passages so that you can breathe easier.
Smart snacking
Is the mid-morning or mid-afternoon slump leaving you with snack cravings? You may be tempted to reach for go-to convenience foods. These items, however, don’t have the fiber, protein, vitamins and minerals to keep you full and satisfied, said Alaine Mills, a registered dietitian with the Medical University of South Carolina Health and Wellness Institute.
The following healthy food swaps are perfect for your between-meal nibbles. They’ll give you the nutrients you need to stay energized.
By Michael Vyskocil
