Page 8 - Leisure Living Magazine: May 2020 Edition

Eating For Health
Continued from page 7
non-communicable diseases with a variety of fruits and vegetables first; then when contagious germs enter the body, its defenses will be available to fight them off.
Eating a single color in the diet is like going to school and learning a single subject. If first graders were only taught physical education—that would be important, but they would miss out on learning how to add, subtract, read, and write. Similarly, if a person were to only eat one color of fruits and vegetables (such as greens), they risk missing out on nutrients that may promote a more complete immune response.
Protein is Vital for Repair and Recovery from Illness
Protein is also essential for growth and illness recovery. Protein repairs cells and DNA damage caused by illnesses. Skinless poultry, fish, yogurt, eggs, low-fat cheese, and milk are great sources of protein. If you choose vegetarian protein, pair it with vitamin C-rich foods such as strawberries. Iron from plant protein is difficult to absorb without vitamin C.
Foods High in Vitamin C
Food sources of vitamin C are more effective at strengthening immunity and overall health than supplements. In addition, fruits and vegetables such as strawberries offer much more than vitamin C; all of their micronutrients work together to help prevent and fight disease.
One serving of eight strawberries provides all the vitamin C you need for a day. Oranges, red peppers, cantaloupe, papaya and kale are also foods high in vitamin C.
How to Boost Immune System Naturally
• Exercise’s Role in Immunity. For those who want to know how to boost the immune system naturally, after diet, physical activity is key. Exercise is another long-term approach to building strength against germs and disease. Working out not only builds muscle, it also reduces abdominal fat, high blood pressure, cholesterol, and stress— all risk factors for disease. It can help you sleep better and decrease symptoms of depression and anxiety.
The American Heart Association recommends adults get at least 150 minutes of moderate cardio exercise and at least three days of strength- building exercises per week.
• Sleep and Stress. Increasing sleep and decreasing stress are also on the list of how to boost your immune system naturally. Do your best to get adequate sleep (7+ hours each night).
During stressful times, techniques to help manage anxiety may include talking to someone, checking in on loved ones, exercise, sleep, and eating a nutritious diet.
• Microbiome and Germs. Don’t neglect the role bacteria play in spreading harmful germs. While you can wipe out germs and bacteria on surfaces, it’s critical to feed your gut good bacteria.
Pre- and probiotics are immune-boosting foods because they feed the good bacteria in the gut. Prebiotics include fiber from fruits and vegetables, while probiotics include strawberries, apples, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and some cheeses.
For more strawberry nutrition information and recipes, visit californiastrawberries.com.
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