OMHC Public Service Announcement

With flu season in full swing, you are probably wondering if there are some simple things to help you maintain your health and boost your immune system. It turns out that eating some simple everyday foods can boost your immune system and ensure that your body and immunity run smoothly. All you need to do is round out your plate with plenty of colorful servings of fruits and veggies, plus eight -10 glasses of water a day, at the very least. The following ingredients, provided in an article in Prevention Magazine, can add extra flu-fighting punch to your winter meal plan.

1. Yogurt: Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Your optimal dose: Two six-ounce servings a day.

2. Oats and Barley: These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than Echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, and speeds wound healing, and may help antibiotics work better. Your optimal dose: at least one in your three daily servings of whole grains.

3. Garlic: This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.

4. Tea: People who drank five cups a day of black tea for two weeks had 10 times more virus-fighting interferon in their blood thatn others who drank a placebo hot drink, in a Harvard Study. The amino acid that’s responsible for this immune boost L-theanine, is abundant in both black and green tea – decaf versions have it, too. Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.

5. Chicken Soup: When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells – an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power. Your optimal dose: Have a bowl when feeling crummy.

6. Fish: Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines, proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections. Your optimal dose: two servings a week (unless you are pregnant or planning to be).

7. Beef: Zinc deficiency is one of the most common nutritional shortfalls among American adults. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria and viruses. Your optimal dose: A three-ounce serving of lean beef provides about 30 percent of the daily value for zinc. Zinc-rich oysters, fortified cereals, pork, poultry, yogurt, or milk also can help make the difference between deficient and sufficient.

8. Sweet Potatoes: To stay strong and healthy, your skin needs vitamin A. One of the best ways to get vitamin A into your diet is from foods containing betacarotene (like sweet potatoes), which your body turns into vitamin A, which helps your skin stay strong and healthy. Your optimal dose: A half-cup serving, which delivers only 170 calories but 40 % of the DV of vitamin A as beta-carotene. Think orange when looking for other foods rich in beta-carotene: carrots, squash, pumpkin, and cantaloupe.

9. Mushrooms: Studies from contemporary researchers show that mushrooms increase the production and activity of white blood cells, making them more aggressive. Your optimal dose: Shittake, maitake, and reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least one-half ounce to an ounce a few times a day for maximum immune benefits.

As always, if you feel ill, please call the Odessa Clinic at 982-2614 and make your appointment today.