Experts recommend eating nutrient-rich foods to help boost strength and immunity. Eating right is especially important when fighting serious health problems such as cancer, arthritis and depression. However, certain medical conditions and medications can often affect appetite and make nutritious eating difficult. Here are some simple nutritional suggestions to help build strength when you're feeling under the weather.
1. Protein-
Healthy, protein-rich foods such as lean meats (like chicken and turkey breast), dairy products (like eggs), soy products (like tofu), fish, beans, and nut butters (like peanut butter and almond butter) help build strength and maintain body mass. For those days when you're not feeling well and have no appetite, try an easy to digest, high-protein snack, such as hard-boiled eggs, peanut butter on whole grain crackers, or a high-energy drink including whey protein powder, non-dairy beverage (such as almond milk or soy milk), frozen fruit, sliced bananas, and yogurt.
2. Fruits and Vegetables-
Antioxidant-rich fruits and vegetables can boost immunity by fighting toxic free radicals (unstable molecules that cause tissue damage) associated with many chronic diseases. Experts recommend eating three to six servings of fruit daily, including fresh, canned and dried fruits. Dried fruits have the highest concentration of antioxidants. Experts also recommend eating seven to ten vegetable servings daily, including edible skins (such as potato and sweet potato skins), which are rich sources of antioxidants and fiber. Cruciferous vegetables (like broccoli, cauliflower, cabbage, and Brussels sprouts), bok choy, radishes, and dark, leafy greens (like collards and spinach) are an excellent source of antioxidants, fiber, vitamins and minerals. Juicing fruits and vegetables is an effective way to get your daily dose of disease-fighting antioxidants and easy to eat when feeling under the weather.
3. Daily MultiVitamin-
Experts suggest that a daily multivitamin supplement is beneficial for most people. Daily vitamin supplementation may be necessary for people at higher risk for vitamin deficiency such as the elderly, pregnant women, and patients with chronic diseases such as cancer and malabsorption. Studies report that vitamin supplementation is essential to overall health and may help prevent disease. In one study, published in the Journal of the American Medical Association, researchers found that daily supplementation with a multivitamin reduced the risks of many serious diseases such as heart disease, cancer, neural tube defect, and osteoporosis.
4. Fiber -
Fiber-rich foods such as fruits, vegetables, whole grains, bran, and flaxseeds not only improve regularity, but help prevent chronic diseases such as cancer, arthritis, and heart disease. Try high fiber cereal mixed with milk or a non-dairy beverage, high fiber meal-replacement drinks or bars, or a fiber supplement.
REFERENCES:
1. Fairfield KM and Fletcher RH. Vitamins for chronic disease prevention in adults: scientific review. JAMA 2002 Oct 9;288(14):1720.
2. Fletcher RH and Fairfield KM. Vitamins for chronic disease prevention in adults: clinical applications. JAMA 2002 Jun 19;287(23):3127-9.
3. Oakley GP. Eat Right and Take a Multivitamin. N Engl J Med 1998 Apr 9;228(15):1060-1061.
Posted by Elaine Gavalas on January 25, 2007 03:22 PM
