Fight the Flu with Immune-Boosting Nutrients
Flu season is here, bringing symptoms like fever, muscle or body aches, sore throats and congestion. For those over 65, the flu can lead to serious complications such as pneumonia, bronchitis, and inflammation of vital organs. Pneumonia, if untreated, can cause confusion, low body temperature, and organ failure. In addition, those with underlying health conditions like asthma or heart disease may experience more severe and longer lasting symptoms. To stay safe, older adults can reduce their risk by getting the flu vaccine and eating nutrient-rich foods to strengthen their immune system and help their body fight off the virus.
Choose immune-boosting nutrients: Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes. Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli. Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D also are good sources. Zinc tends to be better absorbed from foods such as beef and seafood, but it’s also found in plant-based sources, including wheat germ, beans, nuts and tofu. Probiotics are good bacteria that promote health. You’ll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi. Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.
Source: www.mayoclinichealthsystem.org
Chicken Noodle Soup with Dill
Sometimes, a hot bowl of homemade chicken noodle soup can be the best medicine—no prescription needed!
Ingredients (Serves 6):
10 cups reduced-sodium chicken broth 3 medium carrots, diced 1 large stalk celery, diced 3 tablespoons minced fresh ginger 6 cloves garlic, minced 4 ounces whole-wheat egg noodles (3 cups) 4 cups shredded cooked skinless chicken breast (about 1 lb) 1 tablespoon chopped fresh dill 1 tablespoon lemon juice, or to taste
Directions:
Bring broth to a boil. Add carrots, celery, ginger and garlic; cook uncovered over medium heat until vegetables are just tender, about 20 minutes. Add noodles and chicken; simmer until the noodles are just tender, 8–10 minutes. Stir in dill and lemon juice.
Nutrition per serving (1½ cups): 267 calories 4g total fat 2g saturated fat 1g monounsaturated fat 0g cholesterol 38g protein 18g carbohydrates 2g dietary fiber 330g sodium
Source: www.mayoclinichealthsystem.org