MarathonPT: Improve Health By Strengthening The Core

Marathon Monthly May 2020 Physical Therapy

KEEP YOUR IMMUNE SYSTEM STRONG BY ADDING GREENS & VITAMINS TO YOUR DIET

12 Quick Ways to Add Greens to Your Diet. Only one in 10 American adults meet fruit and vegetable recommendations. More specifically, only 9.3 percent of adults eat enough vegetables daily. Seven of the top 10 leading causes of death in the United States are from chronic diseases including heart disease, obesity, and diabetes. Eating plenty of green vegetables every day can help reduce your risk of those and other diseases. Cruciferous vegetables like Brussels sprouts, kale, broccoli, and cabbage are also powerful cancer fighters. Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss and possibly reducing your risk of type 2 diabetes. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle! These 12 strategies can help make getting more vegetables convenient, simple, and delicious. • Make them more interesting. Look up new recipes. • Prep ahead of time. • Get everyone involved. • Hide them in yummy dishes. Roasted vegetable lasagna • Make an omelet. • Make them portable. • Slip ‘em into smoothies. • Upgrade starches such as zucchini fries • Double up in restaurants. Simple: Ask your server to skip the potatoes and add another green vegetable. • Make it a mission to try a new one. Restaurants usually find ways to make green vegetables taste amazing. Be adventurous and try something new . • Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier. • If you can’t find or afford organic, use this list: The Environmental Working Group (EWG) makes choosing easy. They’ve compiled a Shopper’s Guide to Pesticides in Produce.

The Importance of Vitamins. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. Vitamin A is found in green leafy vegetables and other green, orange, and yellow vegetables, such as broccoli, carrots, and squash. Vitamin D promotes calcium absorption in the gut. It is also needed for bone growth. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources of vitamin D. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin C is required for the biosynthesis of collagen. Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, brussels sprouts, and cantaloupe.

TOP FOODS THAT BOOST THE IMMUNE SYSTEM 1. Citrus Fruits 2. Red Bell Peppers 3. Broccoli 4. Garlic 5. Ginger 6. Spinach 7. Yogurt 8. Almonds

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