Each winter the cold and flu season hits millions of people causing miserable symptoms and spreading between co-workers, family and school children. The best prevention is protecting your body through a healthy diet rich in antioxidants. Antioxidants can be found in everyday foods that you already eat and are also available in supplements.
What are antioxidants?
Antioxidants are compounds that destroy free radicals in your body that are created by oxidation. The use of oxygen in cells leaves toxic by-products called free radicals. Left alone, free radicals build up and damage healthy cells causing your body to age quicker, become in-immune to illnesses and are also responsible for many cancers, degenerative diseases and heart disease. But when you eat foods rich in antioxidants, they clean out the free radicals so your cells stay healthy and even repair themselves.
Which foods contain antioxidants?
There are a multitude of foods that carry the many different types of antioxidants your body needs to maintain a healthy immune system. The most common are foods containing vitamins A, C and E along with the minerals zinc and selenium. Below are suggestions on what foods you can eat to increase antioxidants in your diet.
Vitamin A
Foods rich in vitamin A boost your immune system and helps lower your susceptibility to respiratory infections as well as protects you against many cancers and vision problems. Animal products such as liver, eggs and dairy products contain vitamin A as well as fruits and vegetables such as carrots, squash, sweet potatoes, tomatoes, kale, peaches, apricots and cantaloupe.
Vitamin C
Vitamin C is widely known for protecting the immune system from the common cold. This vitamin is actually superior to over-the-counter medications in reducing the symptoms, severity and duration of a cold. Foods rich in vitamin C are citrus fruits like oranges and limes, strawberries, tomatoes, broccoli, green leafy vegetables and green peppers. Your best defence is to eat a regular diet of foods rich in vitamin C, however if you feel a cold coming on supplements may help to ward off the symptoms. Vitamin C does not store in your body so it is safe to occasionally take high doses to fight cold symptoms.
Vitamin E
Vitamin E also helps to promote a strong immune system, especially when combined with its fellow antioxidants such as vitamin C, selenium, and beta carotene. Vitamin E is also helpful in promoting a healthy cardiovascular system and in slowing down the aging process. Foods containing vitamin E are nuts and seeds, green leafy vegetables, whole grains, liver oil and vegetable oil.
Zinc
The mineral zinc is found in every cell in your body and is important for a healthy immune system. Taking zinc can actually reduce the length and severity of the common cold. Foods containing zinc are oysters, red meat and poultry, although small amounts can be obtained through green leafy vegetables. The best way to get the proper amount of zinc in your diet is to take a zinc supplement. The recommended amount is 15 mg each day for adults but make sure not to overdose on it as too much zinc can be toxic.
A healthy diet rich in antioxidants, exercise, and plenty of sleep should be all you need to protect your body from colds and flues this winter season.
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