Immune
Boosting Foods
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Mushrooms: Don't dismiss the lowly mushroom as nutrient poor: It has
the mineral selenium and antioxidants. Low levels of selenium have been linked
to increased risk of developing more severe flu. And the B vitamins riboflavin
and niacin, found in these mushrooms, play a role in a healthy immune system.
Animal studies have also shown mushrooms to have antiviral, antibacterial, and
anti-tumor effects.
Watermelon:
Hydrating and refreshing, ripe watermelon also has plenty of a powerful
antioxidant, glutathione. Known to help strengthen the immune system so it can
fight infection, glutathione is found in the red pulpy flesh near the rind.
Cabbage: This is
a source of immune-strengthening glutamine. And cabbage is easy and inexpensive
to find especially during the rainy months when it's in season. Try adding
cabbages of any variety (white, red, Chinese) to soups and stews to sneak in
extra antioxidants and boost your meal's nutritional value.
Wheat
Germ: Wheat germ is the part of a wheat seed that feeds a baby
wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B
vitamins among other vital vitamins and minerals. Wheat germ also offers a good
mix of fiber, protein, and some good fat. Substitute wheat germ for part of the
regular flour called for in baked goods and other recipes.
Garlic: Garlic
offers several antioxidants that battle immune system invaders. Among garlic's
targets are H. pylori, the bacteria associated with some ulcers and stomach
cancer.
Cooking
tip: Peel,
chop and let sit 15 to 20 minutes before cooking to activate immune-boosting
enzymes.
Sweet
Potato: Like carrots, sweet potatoes have the antioxidant
beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast
vitamin A, which is linked to slowing the aging process and may reduce the risk
of some cancers.
By...Belinda Yeboah
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