How to Support Your Immune System
Healthy diet is vital for healthy body. Nowadays scientists emphasize more on specific diet strategies that not only keep you healthy but also fortify your immune system. The following are given three points that will help you to enhance your immunity.
Fill your Vitamin D Tank
If your diet contains enough amount of vitamin D, then you might have less health problems. The natural source of getting vitamin D for your body is sunlight. However, you can get it from different food items as well, such as fortified milk, fatty fish (salmon). Americans usually have less intake of vitamin D and it is for this reason most of the experts suggest them to vitamin D supplement. According to the research in the American Journal of Clinical Nutrition, taking vitamin D supplement substantially improves the immune system. A study has been made on 300 Japanese children states that those who took vitamin D supplements (1,200 IU) on regular basis were 40 percent less likely to get a common flu than children who took a placebo. Adit Ginde, M.D., M.P.H., a public health researcher at the University Of Colorado School Of Medicine in Denver says that nutrients help immune cells to identify the bacteria and viruses and destroy them. It is recommended to have 1,000 IU of vitamin D regularly.
Get a Daily Dose of Soluble Fiber
A recent study in the journal Brain, Behavior and Immunity states that mice that ate a diet rich in soluble fiber for six weeks recovered from a bacterial infection in half the time it took mice that ate meals containing mixed fiber. Citrus fruits, oats, beans, apples and carrots are rich in soluble fibers and are good against inflammation. Insoluble fiber is abundant in green leafy vegetables, wheat, nuts and whole grains. Insoluble fibers though, important for health but don’t have any impact on immune system, according to a lead author Christina Sherry, Ph.D., R.D., of the University of Michigan, Ann Arbor. She adds that 25 to 38 grams of fiber is vital for a body per day, but make certain that your focus should be on soluble fibers.
Obesity is another factor that affects the immune system adversely. A six month study out of tuft University states that those who cut their daily intake of calories nearly a third saw a considerable boost in their immune system than those who cut calories but 10 percent or less. This may be due to the fact that calories restrict the compounds to lower levels that depress the immune system, says the Tufts nutritional immunologist Simin Meydani, D.V.M., Ph.D. It is a good idea to maintain your body weight according to your age and height. Eating more than required often put your immune system on back, according to the Meydani. It is more important to focus on quality of food rather than quantity of food. It is better to eat more vegetables and fruits along with other protein rich foods like low fat dairy, chicken, and fish.
Jamie Oliver’s New Food Revolution
For many years, British celebrity chef bestselling cookbook author Jamie Oliver conveying his message that simple food always tastes good as The Naked Chef (His nickname, and the title of his first television series and several cookbooks, is a nod to his uncomplicated recipes, not his lack of attire). Since Oliver, tackled school lunches and the eating habits of residents of America’s “unhealthiest” city, Huntington, West Virginia, on his Emmy-nominated ABC show Jamie Oliver’s Food Revolution, he has become the center of attention in the America. Oliver’s new book, Jamie’s America (Hyperion), out in November, offers his twists on classic American foods he enjoyed on his four-month stateside road trip. We have talked to this floppy haired healthy eating crusader about the show and cooking for his family and also his vision about making healthy changes. Lets us see what he said:
What would you say to Critics of Jamie Oliver’s Food Revolution, Some of whom said your show is “helping America make fun of it?
This show is basically aims at choice – food choices that people should make to know more and more about their eating habits, what’s in it, where it comes from and how easy it can be to cook with fresh, rather than processed, ingredients. It is therefore not right to say that this show is meant to make fun of anybody – it is certainly not. I wish that this show helps people to make good choices and lose weight to have healthy life.
If you were President, what three laws would you pass to help curb obesity?
Human behaviors cannot be changed by passing laws. Yes, one thing that one can do is to making it illegal to target children with junk food and soda advertising the way the government has with alcohol and cigarettes. It is our duty to guide our children in right direction as nine out of ten children prefer sugary, rubbish option over healthy food. Give them healthy breakfast and remove the junky foods rich in sugar and preservatives from school to provide them only the healthy options.
If you were to make over the McDonald’s Happy Meal, what would it look like?
For me Happy Meals are not really a problem and I know people love them too. I have no right to change or take away anybody’s favorite treat. The only thing we want to do is to change our way of thinking. We have to makeover our thoughts and we will naturally start making better choices.
You have three daughters under the age of 9. Is there a food you won’t feed them?
I grew up eating everything. Everything from fresh fruits and vegetables to ice cream and chocolate bars and same is for girls. They enjoy everything that I or my wife Jools cooks for them. Being a parent, we should encourage our children to try new things and help to choose and prepare food. In this way, they will be able to make better choices and have plenty of knowledge about the flavors.
Filed Under: Fitness & Health Tips