Anti-oxidants are the multi-task fighters found in the body. They keep us young, fight off infection, repair any weak spots in the veins and arteries, supply elasticity where needed and protect us against carcinogens and ultimately cancers. Jordan says that the sheer goodness can be found in rich anti-oxidant foods such as blueberries, fiery red tomatoes, red cabbage, avocados, papinos, red, green and yellow peppers, red wines, red kidney beans, green teas and rooibos teas which are all bursting with a variety of rejuvenating anti-oxidants.
"Wine lovers will also be pleased to know that certain wines such as Merlot have the highest Resveratrol (the anti-oxidant that triggers the anti-aging gene), content. Dark and good quality chocolate are also rich in anti-oxidants and when eaten in frequent, small quantities can actually benefit health," he says.
One can also improve immunity during the winter months by adding extra garlic to soups and stews and drinking freshly squeezed orange juice or eating citrus food that are high in Vitamin C and low in calories.
"Vitamin A is also a vital nutrient which can be used to boost immunity. Found in pumpkin, carrots, butternut, mango and papino, these are all good sources which assist in protecting the sinus membranes making them more effective when fighting off viruses and bacteria.
"Most people enjoy snacking during the colder months especially at night while watching television. Instead of snacking on fatty foods such as milk chocolate, biscuits or crisps, try snacking on healthy food options such as: walnuts and almonds, steamed or air-popped popcorn, pretzels dipped in humus, lean biltong (no dried wors), dates, steamed or tinned unsweetened apples with custard or frozen yoghurt, dried figs (which are high in fibre), apple rings, apricots, dried or fresh coconut and low fat crackers with mozzarella or ricotta cheese."
Other healthy snippets to keep in mind:
- The most nutritious part of broccoli is the stem, not the florets.
- Mineral zinc is absolutely essential for memory and attention span. We find zinc in red meat, oysters and wholegrain, but this may need to be supplemented with other nutrients to get the required dose. Zinc is also vital for healthy skin, healing and is often used for the treatment of acne.
- Even though we live in such a sunny country, we still might have low levels of vitamin D as not enough is produced by sunlight. Also contributing is the fact that we wear lots of sun block (which reduces vitamin D production) or stay out the sun completely. Vitamin D is essential for bone strength but also for many other functions in the body. We find vitamin D in all tinned fish, also in mushrooms or available in supplement form.
- Use probiotics to improve immunity, especially in children. The gastro-intestinal tract is our first line of defence and by improving the function of this tract through probiotics such as yoghurts (which often have good bacteria added to them, or supplements like Probiflora) one can boost immunity, making it more effective.
- By drinking water with fresh ginger slices, or lemon wedges one can also strengthen our bodies in the fight against disease or bacteria as slight dehydration can make you more vulnerable to infection.
Source: Fedhealth
