Flu season!

Eight foods high in beneficial nutrients:

1. Walnuts (Omega 3's which are one of the essential fatty acids)

2. Salmon or fish in general (Omega 3's)

3. Pumpkin, Carrots (beta carotene which is a precursor to Vitamin A)

4. Yogurt (Calcium for bone health, B vitamins that facilitate energy use)

5. Raspberries (Vitamin C is associated with wound healing, and also blocks absorption of certain cancer causing nitrates)

6. Kidney beans (the B vitamins and the promotion of hemoglobin production)

7. Broccoli (phytochemicals which are disease fighting chemicals that are only found in food)

8. Oats (Fiber, can never get enough fiber. Oats are a form of soluble fiber, which lowers cholesterol levels and regulates blood sugar levels.

Vitamin C

"Ascorbic Acid"

Absorption of Iron in body, without Vitamin C, Iron is useless.

Formation of hemoglobin

Metabolizes protein

Antioxidants

It is recommended that daily intake for women and men is 75-90 mg

Smokers must increase this intake 110-125 mg

People exposed to second hand smoke must increase to 100 mg

Boost your immune system this season :) Vitamins and minerals do not provide a direct source of energy, they work with other nutrients in foods. Vitamins are necessary for growth, reproduction, and maintenance. The B vitamins are co-enzymes and act as precursors for the metabolism of nutrients. Minerals can be partnered with enzymes and they work with your immune system.

Vitamin A

Assists in the formation and maintenance of skin and mucous membranes. These tissues are the primary barrier to infections!

Antioxidants to promote immunity

carrots, squash, sweet potatoes.

EAT YOUR LEAFY GREENS. they have nearly everything.