Healthy eating

Saturday June 2 2018

 

By Beatrice Nakibuuka

Your body needs to fight infections all the time; keeping your immune system strong and healthy therefore is very important no matter the season. What you eat can influence your immune health because some foods decrease your chances of getting sick; others help you recover from certain ailments more quickly while others especially junk and oily foods wreck your health.

Dr Ismail Tamale, a nutritionist at Taimex Uganda Limited advises one to incorporate the following foods in their diet for a strong immune system.

Mushrooms
They give you the mineral selenium and the B vitamins riboflavin and niacin. That helps you in several ways. If you are low on selenium, you may be more likely to get a more severe flu. Riboflavin and niacin play a role in a healthy immune system.

Watermelon
The watermelon is not only refreshing when it is ripe but also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infections.

Low-Fat Yogurt
Probiotics, found in yogurt and other fermented products, may ease the severity of colds. Look for “live and active cultures” labels on yoghurts. Also look for added vitamin D.

Spinach
According to Dr Tamale, Spinach is a super food because you will find lots of nutrients. One of them is folate, which helps your body make new cells and repair DNA. It also boasts fiber, antioxidants such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most dietary benefits.

Sweet Potato
Like carrots, sweet potatoes have beta-carotene nutrient. When taken into the body, the beta-carotene turns into vitamin A, which mops up damaging free radicals. Orange fleshed sweet potatoes are better at this role to protect you from poor eyesight, bolster the immune system and may reduce the aging process.

Garlic
This kitchen staple does more than punch up the flavor of food. Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi. To get the benefits, you have to use the real stuff, though, not garlic powder.

Ginger
Most people like ginger because of the spicy kick it gives to Asian food but there are more values to it. It can ease nausea and vomiting. It is also a good source of antioxidants. Add ginger to stir fries or steep it in hot water to make tea. .

Turmeric
Dr Tamale says, “This flavourful spice is considered a super food because it is rich in antioxidants and has strong anti-inflammatory properties.

Fruits
Fruits provide carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium.

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