NUTRITION

Prepare for the Big Three with These 6 Healthy Eating Habits

Over the past few years, we have had to focus on building our immune system to fight COVID-19. Unfortunately, experts warn he won’t be the only disease to watch out for this year.of new york times We recently published an article about what medical experts call the “tridemic.” It’s a new term derived from the rise in flu cases this season, his rise in RSV cases in children’s hospitals this year, and his still-present COVID-1. 19 Pandemic.

Due to this triple threat to our health this winter, experts are urging people to refrain from trying to build immunity as much as possible. Some of it is out of your control, but one way you can focus on a better immune system is by incorporating immune-boosting foods into your daily diet.

“If you want to keep your immune system strong against colds, bacteria, and other illnesses, fill it up with whole foods like colorful produce, lean protein, low-fat dairy, and whole grains. Amy Goodson, MS, RD, CSSD, LD, the author of sports nutrition playbook Member of our Expert Medical Board. “These foods are packed with nutrients that help your body stay strong and fight whatever comes its way.”

Read on to learn more specific eating habits you can adopt today to combat the anticipated tridemic.

supplement with antioxidants

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One of the best ways to “eat” to boost your immune system is to include antioxidants in your daily diet.

“Antioxidants such as flavonoids, anthocyanins and carotenoids help fight free radicals (aka bad guys) that can damage cells and weaken the immune system,” says Goodson. “And luckily, you’ll find these nutrients in all of your colorful produce.” Try these simple tips about

“Flavonoids are found in berries, kale, cabbage, dark chocolate, tea, and soybeans. Anthocyanins (a type of flavonoid) are naturally occurring pigments that give flowers their red, purple, and blue colors. , grapes, pomegranates, and even red wine. And carotenoids are found in orange, yellow, and red agricultural products such as summer squash, squash, mangoes, and apricots.

eat foods rich in vitamin C

Vitamin c is a specific antioxidant known to keep the immune system strong and help the body fight disease. recommended.

“You might think of oranges and orange juice, which are rich in vitamin C, but you can also get vitamin C from tomatoes and tomato juice, red peppers, citrus fruits like strawberries, and green vegetables like spinach and green beans.”

RELATED: 5 healthy diets to fight COVID-19, according to WHO

eat foods high in zinc

dark chocolate
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Many people associate vitamin C with immunity, but “zinc is a powerful mineral that also helps maintain a strong immune system,” says Goodson. Also, like many other vitamins and minerals, you can take zinc supplements as needed. it’s simple.

“Beef is considered an excellent source of zinc, providing nearly half of your daily zinc needs,” says Goodson. If you don’t like red meat, you can also get zinc from “legumes, nuts, seeds, dairy products, and even dark chocolate.”

drink more smoothies

Fruits and vegetables provide your body with important nutrients and antioxidants, but it can be difficult to get enough of them throughout the day. One solution to this is to make smoothies with lots of fruits and vegetables.

“Packed with antioxidants and immune-boosting ingredients, smoothies are a great way to prepare your body for an impending tridemic, and these nutrients are a great way to protect your kids from RSV. . Trista Vest, MPH, RD, LD, with Balance One Supplement. “Ingredients to consider include blueberries, spinach, papaya, flaxseed, kale, mango, and ginger. For probiotics, consider a natural orange juice or kefir base rich in vitamin C.”

RELATED: Best Fruits to Eat to Boost Your Immune System

nut and seed snacks

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Eating immunity-boosting foods at different meal times is beneficial, but what about snacks between these meals?

“Immune-boosting snacks are a great way to consolidate disease-fighting nutrients, so swap out your usual chips and popcorn for nuts and seeds,” says Best. Nuts like, or seeds like sunflower and pumpkin contain many vitamins and minerals that help regulate and support the immune system.These nutrients include B6, phosphorus, selenium, magnesium, and inflammation. It contains healthy fats that help keep .otherwise it can interfere with immune function.”

enjoy fermented food

Finally, healthy consumption of fermented foods “can provide probiotics, beneficial bacteria that support immune function,” says Best. It helps the immune system by secreting substances that make the system react more strongly, thereby preventing pathogens from taking hold and causing disease.”

If you’re looking for delicious probiotic-rich foods, Best suggests live active cultures, cheeses like Gouda, mozzarella, and cheddar, kefir, sauerkraut, pickles, apple cider vinegar, miso, and kimchi.

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