HEALTH & WELLNESS Immune-boosting foods

Josh Knowles, D.D.S., M.S.D.

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The Right Time for an Orthodontic Check-UP? No Later than Age 7

The American Association of Orthodontists recommends all children get a check-up with an orthodontic specialist no later than age 7. Early treatment may give your orthodontist the chance to: • Guide jaw growth • Lower the risk of trauma to protruded front teeth • Correct harmful oral habits • Improve appearance • Guide permanent teeth into a favorable position • Create a more pleasing arrangement of teeth, lips & face

If your child is older than 7, it’s certainly not too late for a check-up. Call us at 254-773-8028 for your complimentary consultation. A better smile because you deserve it!

Boost Your Immune System with Nutrient-Dense Foods

Our immune system works broccoli, cantaloupe, mangoes, tirelessly as our daily defense nectarines, peaches and watermelon to fight off implications also contain vital carotenoids. associated with germs, bacteria, Red bell peppers are chocked full viruses and of immune system enhancers-and disease. Feeding they contain approximately 2 times your body certain the amount of vitamin C as an orange. foods loaded According to the U.S. Department with immune of Agriculture, one medium orange system boosting contains about 70 milligrams of nutrients can help vitamin C whereas one medium red improve your bell pepper contains 152 milligrams. immune system to Plus, red bell peppers contain ensure it functions carotenoids as an added bonus. at the highest If you are looking for a genuine CAREY STITES level regularly. superfood, look no further than MS, RD, LD, CPT Many of the broccoli. Broccoli is loaded with foods associated with this benefit nutrients, including vitamins A, C, can be purchased conveniently at the E and carotenoids. The trick with local grocery store and are easy to broccoli is to prepare it appropriately incorporate into a healthy lifestyle. to conserve these important nutrients.

Leafy greens like spinach, Brussels Raw broccoli is preferred; however, sprouts and kale are high in vitamin steaming is shown to preserve the C, which optimizes immune system nutrient content as opposed to function. Spinach is exceptional boiling. because in addition to vitamin C, Vitamin D, otherwise known as spinach has numerous antioxidants the “sunshine vitamin,” is crucial to and beta carotene, which may increase maintaining a healthy immune system. the infection-fighting ability of our Foods high in vitamin D are few and immune system. Most leafy greens far between, however, fatty fish such are healthiest when minimally cooked as salmon, sardines and tuna contain in order to retain nutrients and relatively ample amounts. In the consuming them raw optimizes vitamin United States, many foods, such as C intake. milk, juice and breakfast cereals, are

Citrus fruits such as oranges, fortified with vitamin D. tangerines, lemons, limes and Seafood (oysters, lobster and crab), grapefruit also contain ample amounts lean meat and poultry provide zinc, of vitamin C and are an easy addition which plays a vital role in immune to meals and snacks. To boost the function. Zinc is responsible for the immune system, consume daily vitamin development of immune cells as C as the body does not produce or is deemed “essential” as the body store this vitamin. cannot product zinc or store this

Carrots, pumpkins and sweet mineral. Because zinc is relatively potatoes contain carotenoids which plentiful in animal and plant foods (and ultimately strengthen the immune even in throat lozenges and natural system. Not only are carotenoids cold remedies), most people are not powerful antioxidants, after deficient. Additional sources of zinc consumption certain carotenoids can include chickpeas, lentils, black beans, be converted to vitamin A, which is kidney beans, eggs, dairy products, essential to immune function. Apricots, whole grains and nuts and seeds.

Vitamin E is important in regulating and maintaining immune system function by warding off infiltrating bacteria and viruses. The best sources of vitamin E are sunflower oil, safflower oil, avocados and nuts such as almonds and peanuts; sunflower seeds also contain a substantial amount of vitamin E. Many foods are fortified with vitamin E as well so it is imperative to check the nutrition label.

Now more than ever, your immune system needs to stay in tip-top condition. By consuming of nutritious foods, engaging in physical activity and maintaining mental well-being, you can ensure your body has an optimized immune system to keep you healthy all year long!

Carey Stites is a registered and licensed dietitian located in Harker Heights. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; she has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.

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