Nutrition- greens, fruits boost immunity

Apr 26, 2009

ONE way to keep your immune system strong is to eat a diet rich in antioxidants. That is why eating plenty of fruits and vegetables can help you ward off infections like colds and flu.

By Rachel Bahika

ONE way to keep your immune system strong is to eat a diet rich in antioxidants. That is why eating plenty of fruits and vegetables can help you ward off infections like colds and flu.

Antioxidants are vitamins, minerals, and other nutrients that protect and repair body cells. Experts believe damaged cells cause chronic diseases like hardening of the arteries (atherosclerosis), cancer and arthritis.

Adding more fruit and vegetables of any kind to your diet will improve your health. The major antioxidant vitamins are beta-carotene, vitamin C, and E.

You will find them in some animal products and fruits and vegetables — especially those with purple, blue, red, orange, and yellow hues.

Eat these foods raw or lightly steamed; do not overcook or boil them for long because it will reduce the food content. These foods can be classified as follows:

Beta-carotene and other carotenoids: Carrots, mangoes, pumpkin, oranges variety sweet potato, pawpaw, tangerines, cantaloupe, apricots, peaches, pink grapefruit, dark greens (like dodo, buga, spinach and asparagus), beets, broccoli, maize, yellow and red pepper, squash, tomatoes, whole eggs, milk products and beef liver.

Vitamin C: Green leafy vegetables (like dodo, buga and spinach), berries, citrus fruits( like oranges, tangerines, lemon, lime and grapefruit), guavas, tomatoes, watermelon, pawpaw, mangoes, pineapple, bananas, red bell peppers, kiwi, broccoli, cabbage tomato juice, potatoes, carrots, Brussels sprouts, cantaloupe, cauliflower, honeydew, red, green or yellow peppers and peas

Vitamin E: Mainly in tomatoes, carrots, green leafy vegetables, broccoli, chard, mustard and turnip greens, mangoes, nuts, pawpaw, pumpkin, red peppers, spinach, beans, whole grains(millet, simsim, amaranth, oats, brown rice, wheat, barley, quinoa), sunflower seeds and vegetable oils.
Other antioxidants are:
Zinc: Found in red meat, poultry, eggs, beans, nuts, pumpkin seeds, sunflower seeds, whole grains(millet, simsim, amaranth, oats, brown rice, wheat, barley, quinoa), fortified cereals, legumes(ground nuts, beans and peas) and dairy products

Selenium: Found in meat, fish, chicken, eggs, whole grains (millet, simsim, amaranth, oats, brown rice, wheat, barley, quinoa), garlic, mushrooms and Brazil nuts.
For optimal health and a strong immune system, you should eat at least five portions, and ideally 7-9 portions, of a variety of fruit or vegetables each day.
Foods contain many different nutrients that work together to promote health. For example, researchers have discovered benefits of:
lQuercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.
lLuteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.
lCatechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.
If you cannot get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

The writer is a
nutritionist

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