Page 21 - Florida Sentinel 8-21-20

Health
While it’s possible to catch a cold at any time of year, rates of cold and flu leap upwards during the winter months, and can spread quickly. And while this pandemic is going on, it’s even more important than ever to have not only a good immune system, but a great one! Here are snacks that you can eat at any time of the day that help rein- force and strengthen your im- mune system.
1. Salsa and Red Pepper Sticks
Now, with this tip we have do a disclaimer: Don’t just go for
your regular grocery store salsa that could be high in sugar and salt. Also, do not pair the salsa with chips that are high in carbs and salt either. Tomatoes are rich in the antioxidant lycopene, a type of plant pigment which has been shown to enhance immune function by protecting virus fighting cells from damage. In a study led by researchers from the Federal Research Centre for Nu- trition in Germany, male subjects supplementing their diet with a daily glass of tomato juice a day showed positive modulations in markers of immune function.
Cooked tomatoes contain more lycopene than raw, so go for a salsa which is based on cooked rather than fresh toma- toes or make your own by cook- ing tomatoes, chilli and garlic and a small drizzle of olive oil – the fat boosts absorption of ly- copene.
2. Broccoli (hold the cheese and dip)
These little trees are more than just a go-to vegetable for dinner. Eaten raw or cooked, broccoli is one of the most nutri- ent-packed veggies you can get. Along with high levels of potas- sium, folate, and a bunch of an- tioxidants, broccoli is a great source of immune-boosting vita- min C. But be sure not to add cheese or other mucus-inducing foods like ranch dressing, etc. Eat raw, with maybe a little pinch of salt and you should be good to go!
3. Kiwi Fruit
Kiwi fruits are one of the richest sources of vitamin C, con- taining around 70-100 mg per
fruit, over 100 percent of the rec- ommended daily intake. That’s right, these little babies that are furry on the outside, but sweet and juicy on the inside are packed with way more vitamin C than oranges. Studies show that adding kiwi fruit to the diet is an effective way to boost plasma lev- els of vitamin C to optimal levels.
In one 2012 study of older adults experiencing symptoms of respiratory infections, those ran- domized were told to eat four kiwi fruit per day. They experi- enced fewer symptoms of head congestion and sore throat than those randomized to eat two ba-
nanas a day. The kiwi fruit group also had higher levels of plasma vitamin C and better an- tioxidant status.
4. Almonds
An ounce of almonds will check off 37 percent of your daily vitamin E goals. Vitamin E is fat-soluble, so it needs fat in order to be absorbed. Almonds are full of good fats, roughly around 14 grams per ounce, and those fats help give your body infection-fighting benefits. So when you’re feeling hungry, try a handful as a snack, a crunchy salad topping.
FRIDAY, AUGUST 21, 2020 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY PAGE 9-B