HEALTH
From Issue #18
Immune Boosters
Stay Healthy This Winter
by Suryatapa Bhattacharya
On average, a person may catch two to four colds a year.
Anything more than that and your immune system is not ready to
protect you this winter when you are trudging through slush with
a drippy nose. Which means you’ll have to consider loading up
on your daily intake of veggies and fruits. Here are some fun
options to consider this winter:
FRUITY LIAISONS
The more colourful your fruits
and veggies, the more
antioxidants they have to offer
to boost your immunity.
Antioxidants speed the production
of white blood cells, which fight off
infection. So eat a fruit bowl as a
snack or munch on a handful of
blueberries this season. Did you
know a quarter of a delicious
cantaloupe supplies as much vitamin A
and C as most people need in an entire
day? Other great sources are oranges,
watermelon, strawberries and blackberries. And if you’re the
adventurous type, try kiwi, lychee, guava, or mango.
VEGGIE MANIA
Try not to go for deep-fried
vegetables. They are
mostly rendered
worthless if you cook them
too much. Instead 
try to make
a funky baby spinach salad by
replacing lettuce. For ones who like to explore, gently steam
broccoli, kale or bok choy (Chinese cabbage) with some salt
and minced garlic. Try baking your sweet potatoes and squash
to enjoy their natural flavours. Did you know green peas have
25% more vitamin A and C than green beans? That’s a good
argument to make at the dinner table if you’d rather opt for
peas instead of green beans!
BREATHING
GARLIC
Did you know garlic is
a member of the
onion family? That would
explain ourstrong associations
with both their smells. But garlic 
is also a powerful immune
booster that stimulates the multiplication of infection-fighting
white cells that ward off infections in our bodies. So this winter,
try to find a way to incorporate garlic into your diet. If you’re
not a big fan of garlic breath, try other options on this list.
SOMETHING’S FISHY
Salmon, tuna, and mackerel are all rich sources of omega
3-fatty acids which are great immune boosters. Essential fatty
acids, mostly found in fish, protect your body against damage
from over-reactions to infection. If you’re a vegetarian or
you’re not a fan of fish try adding one to three teaspoons of
flax oil, also a rich source of omega 3-fatty acids, to a fruit
bowl or a yogurt smoothie.
YO! YUMMY BACTERIA
Active bacterial cultures in yogurt have shown to increase
immunity. They are after all good bacteria called probiotics
that already exist in our bodies and actually benefit us. These
friendly bacteria helps break down food, synthesize vitamins,
process hormones and even prevents a lot of infections. For
maximum yogurt boost, try non-fat or low fat versions that
enlist live, active bacterial cultures. And the fresher, the better.
