Sick and tired of being sick and tired?

Happy Monday Darlins! I Hope everyone had a fabulous fourth of July. I know I got my fair share of fun in the sun.  Hopefully you aren't suffering from a summer cold but if you happen to come down with the sniffles.... add some antioxidants to your diet!!!


Experts say antioxidants are important to have in your diet, but not many people know what exactly they are. Antioxidants are vitamins, minerals, and nutrients that protect and repair your cells from damage caused by free radicals. Free radicals are produced when your body breaks down food or by exposure to tobacco smoke or radiation. The damage free radicals do to your cells play a role in a number of chronic diseases including cancer, hardening of the arteries, and arthritis. Antioxidants help stabilize free radicals and may prevent some of the damage they cause. Free radicals also interfere with your immune system. Implementing antioxidants will keep your immune system strong, making you better able to ward off colds, flu, and other infections.
There are three major antioxidant vitamins: beta-carotene, vitamin C, and vitamin E. An easy way to identify major antioxidants is to look for fruits and vegetables that are purple, blue, red, orange, and yellow hues. In order to get the biggest benefits of antioxidants you should eat these foods raw or lightly steamed; don't overcook or boil them because you will lose all the nutrients.
Beta-carotenes: Apricots, asparagus, broccoli, carrots, green peppers, kale, peaches, pink grapefruit, sweet potato, tangerines, tomatoes, and squash.
Vitamin C: Berries, cauliflower, honeydew, nectarines, papaya, and kiwi.
Vitamin E: Mustard and turnip greens, nuts, pumpkin, sunflower seeds, and spinach.
Vitamins are not the only antioxidants found in food. The following are also antioxidants that may help boost your immunity:
Zinc: Found in red meat, poultry, nuts, seafood, whole grains, and dairy products.
Selenium: Found in grain products, fortified breads, beef, poultry, and tuna.
For optimal immune functioning, you should eat the recommended dietary allowance of antioxidant vitamins. Here are the recommendations for some antioxidants:
Beta-carotene: 3 to 6 milligrams
Vitamin C: 90 milligrams for men, 75 milligrams for women
Vitamin E: 15 milligrams
Zinc: 11 milligrams for men, 8 milligrams for women;
Selenium: 55 micrograms for men and women


Research has found that you may be missing out on other nutrients that could strengthen your immune system if you solely rely on taking a vitamin or supplement. Foods contain many different nutrients that work together to promote health; therefore it is more beneficial to consume antioxidants by eating fresh produce versus a multivitamin. It is important that you practice moderation when consuming vitamins A and E because they are eliminated slowly.

xoxo,
Bharris