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Immune-boosting foods you'll love

Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. © iStockphoto.com Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. © iStockphoto.com
  • RecipesMore>>

  • Edamame-Chicken Stir-Fry over Brown Rice, 7/29/14

    Edamame-Chicken Stir-Fry over Brown Rice, 7/29/14

    Tuesday, July 29 2014 8:00 AM EDT2014-07-29 12:00:36 GMT
    Keith Cleek Leigh Bullington2014 Arkansas Rice ExpoIngredients8 ounces of skinless, boneless chicken breast3 tablespoons of bottled hoisin sauce1 tablespoon of rice vinegar1 tablespoon of reduced-sodium soy sauce1/4 teaspoon of crushed red pepper3 teaspoons of olive oil or canola oil2 teaspoons of grated fresh ginger1 cup of bias-sliced carrots (2 medium)2 cups of broccoli florets1 cup of ready-to-eat fresh or frozen, thawed, shelled sweet soybeans (edamame)2 cups of cooked whole grain brown...More >>
    Keith Cleek Leigh Bullington2014 Arkansas Rice ExpoIngredients8 ounces of skinless, boneless chicken breast3 tablespoons of bottled hoisin sauce1 tablespoon of rice vinegar1 tablespoon of reduced-sodium soy sauce1/4 teaspoon of crushed red pepper3 teaspoons of olive oil or canola oil2 teaspoons of grated fresh ginger1 cup of bias-sliced carrots (2 medium)2 cups of broccoli florets1 cup of ready-to-eat fresh or frozen, thawed, shelled sweet soybeans (edamame)2 cups of cooked whole grain brown...More >>
  • Gluten Free, Reduced Carbohydrate Chocolate Cobbler, 7/24/14

    Gluten Free, Reduced Carbohydrate Chocolate Cobbler, 7/24/14

    Monday, July 28 2014 3:41 PM EDT2014-07-28 19:41:01 GMT
    Brandon Douglas: Gluten Free, Reduced Carbohydrate Chocolate CobblerMore >>
    Brandon Douglas: Gluten Free, Reduced Carbohydrate Chocolate Cobbler
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  • Ahi Tuna Wraps, 7/28/14

    Ahi Tuna Wraps, 7/28/14

    Monday, July 28 2014 11:55 AM EDT2014-07-28 15:55:57 GMT
    Ryan MarshTrio'sFor the marinade:1 c. pineapple juice1 c. soy sauce1/4 c. juice from pickled ginger1/2 c. rice wine vinegar1 T. sugarMix all marinade ingredients together in a medium bowl and set aside.For the Volcano Sauce:1 c. mayonnaise2 T. sesame oil3 T. Sriacha sauceMix all ingredients together and transfer to a squeeze bottle. Keep refrigerated until ready to use. To assemble:Ahi or other very fresh tuna, cut into 1/2-inch cubesRomaine or bibb lettuceWhole avocados, pitted and dicedPrep...More >>
    Ryan MarshTrio'sFor the marinade:1 c. pineapple juice1 c. soy sauce1/4 c. juice from pickled ginger1/2 c. rice wine vinegar1 T. sugarMix all marinade ingredients together in a medium bowl and set aside.For the Volcano Sauce:1 c. mayonnaise2 T. sesame oil3 T. Sriacha sauceMix all ingredients together and transfer to a squeeze bottle. Keep refrigerated until ready to use. To assemble:Ahi or other very fresh tuna, cut into 1/2-inch cubesRomaine or bibb lettuceWhole avocados, pitted and dicedPrep...More >>

By Barbara Ruhs
 

You've heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You'll be glad you did. 

1. Mangoes

Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic

Sometimes referred to as the "poor man's antibiotic," garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms

Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, is believed to be responsible for the immune-stimulating properties.

In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon

During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea

Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt

Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as "live active cultures"). Vitamin D's production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds

Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or its equivalent) a day.

8. Spinach

Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it's no wonder everyone should be consuming more of this leafy green.

How to get it: Sautee spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds. Try to have about 2 cups a day.

Barbara Ruhs is a registered dietitian based in Cambridge, Mass., and the owner of the Web site NeighborhoodNutrition. She also works as a corporate supermarket dietitian.

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.