Eat proper foods to stay well this season
Eat proper foods to stay well this season
Fight off side effects of winter with nutrients that boost body and mind
Karen Miltner
There are plenty of benefits to eating a well-balanced diet.
But this time of year, when cold and flu germs are circulating and the lack of sun can dim even the brightest disposition, good food can be one of your best defenses to staying happy and healthy.
"They go hand in hand. When you talk about trying to offset the winter doldrums and flu, you really are looking at having an overall healthy diet," says Joy Valvano, a nutrition educator at Unity Health System.
Specific nutrients can bolster your immune system and elevate your mood so that winter doesn't seem so sniffly and blue. Health and nutrition experts agree that whole foods should be your primary source for these nutrients, not vitamin supplements.
"I tell people, go to food first. Foods have so many things that supplements can't replicate," says Nellie Wixom, program director of the University of Rochester's Nutrition Weight Management Center.
Those foods should be minimally processed, adds naturopath Les Moore, who directs the department of integrative medicine at Clifton Springs Hospital in Ontario County. "The closer to nature you can get is the best way to get the phytonutrients in the plants to help us out. The more we process foods, the less it is bio-available to us."
The other thing to remember is that deficiencies in certain nutrients not only weaken the body's ability to fight off cold and flu but might also make you more prone to the winter blahs, says Trish Kazacos, corporate nutritionist at Wegmans Food Markets Inc. For example, Kazacos points to studies that link low levels of selenium and magnesium in patients diagnosed with depression.
When addressing issues of mental health and nutrition, Kazacos swears by the Eat Well, Live Well nutrition and exercise program that Wegmans developed and other area employers have embraced.
"It's not just for weight management, but it's an overall great philosophy to feel more energized, more confident and healthier and to not get depressed," says Kazacos.
Here are the foods that Wixom, Moore, Valvano and Kazacos hail as heroes of mind and body winter health.
Brightly colored fruits and vegetables. While you should eat a variety of fruits and vegetables every day, those with intense color are especially rich in vitamin A, vitamin C and beta carotene, all of which boost immune function. Foods rich in vitamin A and beta carotene include spinach, carrots, and sweet potatoes. Foods rich in vitamin C include strawberries, broccoli, peppers and oranges. This time of year, when the days seem endlessly gray, adding color stimulates the appetite and boosts your mood, says Kazacos.
Don't dismiss frozen or canned fruits and vegetables. Often they are processed right after picking, when nutrient levels are at their peak. If using canned beans, however, be sure to rinse and drain them to get rid of excess sodium.
Garlic. Moore lauds garlic as the all-purpose, "antimicrobial, antiviral, antibacterial, antifungal and antivampire" food, thanks to its sulfur compounds. Garlic is also a good source of vitamin C and selenium.
Mushrooms (particularly shiitakes and maitakes). The polysaccharides (complex sugars) in shiitakes stimulate the immune system to help fight colds and infections, Moore says.
Salmon and flax seeds. Salmon and other cold water fish as well as flax seeds are loaded with Omega-3 fatty acids. A recent study suggests that patients with a skewed proportion of Omega-3 and Omega-6 fatty acids are more prone to depression and inflammatory diseases. Increasing Omega-3 fatty acids in the diet have been shown to benefit mood, heart health and immune function. Other sources of Omega-3 fatty acids include flax seeds and walnuts. Many foods, such as breads and eggs, are now enriched with Omega-3 fatty acids.
Whole grains and legumes. Whole grains such as oats, whole wheat breads and pastas, brown rice, wild rice, bulgur, barley, quinoa and millet keep energy (and mood) on an even keel. Similarly, legumes — such as lentils, split peas, chick peas and black beans — are a good source of complex carbohydrates and protein that maintain stable energy levels.
Both whole grains and legumes are a great source of B vitamins, which help build the immune system and ward off depression, says Moore. Whole grains also provide the body with zinc, a known immune-enhancer.
Foods with zinc. Zinc is an essential nutrient for a strong immune system. Oysters are probably the best source of zinc, but it is also abundant in beef, lamb, organ meats and eggs. Beans, nuts and whole grains are good nonmeat sources.
Yogurt, kefir. Yogurt, kefir and other foods that contain live active cultures or friendly bacteria help keep the intestinal tract in working order. Nondairy sources include sauerkraut, kimchee and miso.
"Eighty percent of your immune system is in your gut. So good gut health leads to good immune function," says Moore.
If you have been taking antibiotics, foods with live active cultures can help replenish the good bacteria that may have been destroyed with medication, Valvano adds.
Source: Rochester Democrat & Chronicle, Jan 23, 2008
