wellness
winter 2022
Six Ways to Boost Your Immune System During the Holiday Season “Have fun with flavor and color to boost your immune system this holiday season,” says Professor and Department Chair Anne VanBeber, R.D. With the ongoing outbreak of COVID-19 and the holidays around the corner, VanBeber provides easy tips and recommendations of food and drink to consider when planning weeknight and holiday meals.
some dried mint from your pantry and add it to the dressing.
SPICES AND HERBS Spices and herbs come from different parts of the plant, but they have disease-fighting benefits and nutrients that are equivalent to whole foods. VanBeber suggests incorporating fresh or dried herbs into dishes whenever possible. For example, LIQUIDS if you are making mashed potatoes, add Experts have strongly suggested adding garlic or onion powder. If you are making Zinc is known for boosting immunity and vitamin C to our daily diet to boost roasted carrots – add some dill. wound healing because it helps us build immunity during the global pandemic. proteins. This is widely found in animal Lemon is high in vitamin C and, as an BEANS AND GREENS foods such as beef, fish, and oysters as well antioxidant, this helps our bodies prevent Greens, high in chlorophyll — a powerful as tofu and seeds such as pumpkin seeds. disease and reduce inflammation. antioxidant — are popular during the VanBeber suggests adding lemon to your holidays, and they provide a good source Vitamin C and D have been commonly water each day. of vitamin A in plant form. Greens are also referenced by leading experts during the a significant aspect of the Mediterranean global pandemic. This advice goes for warm or cold drinks. diet. Spinach, broccoli, arugula, kale, VanBeber recommends drinking more turnip greens, romaine and Bibb lettuce PROBIOTICS AND PREBIOTICS teas, which tend to contain phytochemicals need to be emphasized because in the Prebiotic foods such as legumes, onions, – biologically active compounds found in U.S., we often don’t eat enough servings garlic, apple skins and bananas help plants. “Phyto is the root word for plant, of fruits and vegetables on a daily basis. to protect your gut. Probiotics include and chemical means compounds, and Legumes, such as lentils, kidney beans, fermented and cultured foods such as phytochemicals help fight disease, keep pinto beans, or chickpeas are high in fiber, kombucha, yogurt, kefir, miso, tempeh, our cells healthy, and boost immunity,” she inexpensive and shelf-stable foods. Fiber kimchi and fresh sauerkraut (not canned). says. also protects our gut, which is the first line All of these foods promote a healthy of defense in our immune system. gut and good bacteria to help us fight RED AND PURPLE FOODS off illness. “Overall, we need to focus on Dark red and purple fruits and vegetables NUTS, SEEDS AND SUPPLEMENTS eating real foods like fruits, vegetables and such as blueberries, eggplant, raspberries, Nuts and seeds are foundational to the good lean meats (if you eat meat), and strawberries and cranberries each contain Mediterranean diet. People who eat nuts avoiding prepackaged, high-sodium foods phytochemicals that boost the immune are known to have reduced chances of that are devoid of nutritional value,” says system. For the holiday season, try heart disease and other chronic diseases. VanBeber. preparing fruit salads with these darkNuts such as almonds, walnuts, pistachios, colored berries – you can even squeeze or pecans can easily be added to other Don’t be afraid to make your holiday some lemon juice and raw honey on top for vegetable dishes such as green beans dishes fun and be sure to add colorful added nutrients or cut up fresh mint or add or broccoli. foods from a variety of food groups. SHOWCASE MAGAZINE
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