By Betty Dean
Antioxidants are powerful immune-boosters. They remove harmful oxidants or free radicals from the blood stream. Oxidants are toxic by-products that occur as a result of normal metabolism, exposure to smoke, or other environmental toxins. Free radicals can damage DNA and weaken the body’s immune system. Antioxidants reduce free radical damage and strengthen the immune system. You can increase them and improve their effectiveness by:
Eating more fresh fruits and vegetables. Citrus, cherries, and berries are especially high in antioxidant nutrients. Green leafy vegetables such as kale and broccoli are rich in vitamins A, C, and E. Consuming a wide variety of green and yellow vegetables increases blood levels of carotenoids which are linked with lower levels of stress-related symptoms such as insomnia and irritation.
Vitamin D, the sunshine vitamin, is also essential to healthy immune function; if in doubt about your levels, your doctor can order a simple blood test to check your levels.
Getting more dietary fiber. Plant foods deliver immune-boosting nutrients such as flavonoids, plus other disease-fighting compounds that help regulate blood sugar, balance insulin, and lower inflammation. Plant fiber helps control appetite and manage weight. Excess body fat triggers unwanted inflammation, one reason why obesity increases the risk for many chronic ailments. Drink plenty of water instead of calorie-rich sweet drinks to improve circulation and cut immune-zapping sugar calories.
Eliminating red meat, high-fat dairy and fried foods. A diet high in animal fat, refined grains, sugar, and fried food increases free radical damage that is linked to diabetes, heart disease, dementia, and certain cancers. Substitute beans, whole grains, vegetarian meat substitutes, multi-grain pastas and potatoes for meat entrees. Use olive oil and lemon as a salad dressing, and focus on omega-3 fats by including more walnuts and flax seed in your diet.
(https://timetogetready.org/be-well/coronavirus-care-crisis. Used by permission.
Courtesy of LifeSpring – Resources for Hope and Healing, Stuart, VA.)
