Consume Good-for-You Foods
7. Get Three Colors in Every Meal
Fruits and vegetables in reds, oranges, yellows, and greens, are especially rich in carotenoids, which help immune cells surround and kill off a virus. They also contain antioxidants and vitamins A and C, which strengthen cells and help them defend against invading bacteria, says Charles Stephensen, Ph.D., a research scientist with the U.S. Department of Agriculture’s Western Human Nutrition Research Center, at the University of California, Davis. Aim for five to nine servings of produce a day, which is easier to do than you may think: Have at least one serving at each meal and two as snacks and―bingo―you’ve already reached five.
8. Eat Good Bacteria
Studies on specific probiotic products have shown that their ‘good bacteria’ can help prevent or reduce the duration of some gastrointestinal, urogenital, and respiratory illnesses,” says Gregor Reid, Ph.D., a scientist at the Lawson Health Research Institute, in London, Canada. Probiotic foods or supplements can be found in foods that are easy to incorporate into your daily diet. Look for probiotic yogurts (such as Dannon Activia and DanActive), tempeh, fortified cheeses, and kefir drinks. Be sure to choose probiotic foods or supplements that contain proven strains, such as Lactobacillus rhamnosus GR-1 or GG, L. casei Immunitas, and Bifidobacterium animalis DN 114 001; don’t rely just on the words PROBIOTIC or ACIDOPHILUS on the label.