Post by Brianna Higgins
Tis’ the season for germs, colds, and the flu. Holiday parties tend to involve close quarters with family and friends-an optimal environment for germs to spread. To prevent catching illness, there are a multitude of foods you can eat to build up your defenses.
First and foremost, protein, a macronutrient, should be adequately consumed. Not only does it provide energy and calories to the body, it also has the ability to build and repair tissues to keep your immune system strong. Everyone can ensure they get enough protein, even if you consume a specific diet by making sure you are eating the right types of food. For instance, meat-lovers can enjoy lean meat, poultry, and seafood, while vegetarians can receive protein in, eggs, yogurt, and milk products. Finally, vegans can enjoy beans, peas, soy products, nuts, and seeds. In addition to protein, a vast amount of micronutrients should be consumed. Although micronutrients do not provide energy or calories, they are essential for good health and for helping macronutrients do their job. One micronutrient that combats sickness is vitamin A. It is essential for optimal vision, a healthy immune system, and cell growth. Foods with this “A” + nutrient include sweet potatoes, carrots, and red bell peppers. Another micronutrient, vitamin C, is typically found in citrus fruits. It repairs and maintains healthy cartilage, bones, teeth, and skin, while vitamin E functions as an antioxidant. Oils, seeds, spinach, and peanut butter are excellent sources of vitamin E. Finally, zinc is believed to aid in healing wounds. Protein foods and whole grains generally contain an adequate amount of zinc. By consuming a balanced, nutrient-rich diet, your fear of sickness can be one less stress during the holidays.
Speaking of stress, the immune system is threatened by high levels of stress and inadequate amounts of sleep. In efforts to reduce stress, the holiday season is a time for indulgence; nevertheless, be sure to eat and drink with moderation in mind. There is evidence that consuming high-fat, processed foods on a regular basis can suppress the immune system. For all of you students 21 and over, alcohol is a major contributor to immune system depletion. Therefore, those who are already feeling the onset of coughs and sniffles may want to refrain from consuming large amounts. Have fun during the holidays, but be smart and conscious of your body. Being sure to pair proper nutrition with adequate rest and relaxation should keep you feeling a little healthier. Enjoy your holiday season…without catching other people’s sicknesses.
See these sites for references and more in-depth information:
http://www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition
http://www.eufic.org/article/en/artid/nutrition-immune-system/
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-a
Tis’ the season for germs, colds, and the flu. Holiday parties tend to involve close quarters with family and friends-an optimal environment for germs to spread. To prevent catching illness, there are a multitude of foods you can eat to build up your defenses.
First and foremost, protein, a macronutrient, should be adequately consumed. Not only does it provide energy and calories to the body, it also has the ability to build and repair tissues to keep your immune system strong. Everyone can ensure they get enough protein, even if you consume a specific diet by making sure you are eating the right types of food. For instance, meat-lovers can enjoy lean meat, poultry, and seafood, while vegetarians can receive protein in, eggs, yogurt, and milk products. Finally, vegans can enjoy beans, peas, soy products, nuts, and seeds. In addition to protein, a vast amount of micronutrients should be consumed. Although micronutrients do not provide energy or calories, they are essential for good health and for helping macronutrients do their job. One micronutrient that combats sickness is vitamin A. It is essential for optimal vision, a healthy immune system, and cell growth. Foods with this “A” + nutrient include sweet potatoes, carrots, and red bell peppers. Another micronutrient, vitamin C, is typically found in citrus fruits. It repairs and maintains healthy cartilage, bones, teeth, and skin, while vitamin E functions as an antioxidant. Oils, seeds, spinach, and peanut butter are excellent sources of vitamin E. Finally, zinc is believed to aid in healing wounds. Protein foods and whole grains generally contain an adequate amount of zinc. By consuming a balanced, nutrient-rich diet, your fear of sickness can be one less stress during the holidays.
Speaking of stress, the immune system is threatened by high levels of stress and inadequate amounts of sleep. In efforts to reduce stress, the holiday season is a time for indulgence; nevertheless, be sure to eat and drink with moderation in mind. There is evidence that consuming high-fat, processed foods on a regular basis can suppress the immune system. For all of you students 21 and over, alcohol is a major contributor to immune system depletion. Therefore, those who are already feeling the onset of coughs and sniffles may want to refrain from consuming large amounts. Have fun during the holidays, but be smart and conscious of your body. Being sure to pair proper nutrition with adequate rest and relaxation should keep you feeling a little healthier. Enjoy your holiday season…without catching other people’s sicknesses.
See these sites for references and more in-depth information:
http://www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition
http://www.eufic.org/article/en/artid/nutrition-immune-system/
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-a