HOW’S YOUR DIET GOING? IMMUNITY-BOOSTING TIPS!
VITAMIN B6 is vital for supporting chemical reactions in the immune systemand for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of yourwhite blood cells. Poultry, such as chicken and turkey, is high inVitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. VITAMIN E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. ZINC is also needed byourbodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount of 11mg for men and 8mg forwomen, as toomuch could actually inhibit the immune system.
The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. VITAMINC helps your body boost its production of the antioxidant that is required by the immune system to function optimally.VitaminC increasesyour body’s production of interferon,which is anti-viral. Vitamin C is also thought to help boost the production ofwhite blood cells, key to fighting infections. Fruits high in Vitamin C include grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. Asingle papaya has 224 percent of the daily recommended amount ofVitamin C. Red bell peppers contain even twice as muchVitamin C than citris fruits. Vegetables such as broccoli and spinach boast a good amount ofVitamin C as well as antioxidants. VITAMIND is another effective supplement to help boost your immune system. Look for yogurt that is fortified with Vitamin D and that has a “live and active cultures” label. Vitamin Dmay stimulate your immune systemandboostyourbody’s natural defense against diseases.
TRY THIS FRUIT-FILLED HEALTHY RECIPE! INGREDIENTS • 1 cup chopped almonds • 1 cup dried figs • 1 cup dried apricots • 1 cup unsweetened shredded coconut DIRECTIONS Combine almonds, figs, and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.
CAN’ T GET TO THE GYM? TRY THESE EXERCISES AT HOME!
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
HEEL RAISES Standwhile holding a chair as shown. Slowly stand on your tip-toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
HIP ABDUCTION | SIDELYING While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.
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