IN SHAPE
4 GETTING NUTRIENTS IN THE CORRECT AMOUNTS IS IMPORTANT:
–For a general guide, most adults need 5-1/2 oz meat and beans, 3 cups of dairy, 2 cups of fruit, 2-1/2 cups vegetables, and 6 oz of grains per day. –Added sugar, saturated fats, trans fats, cholesterol, and sodium should be avoided. –The most common mistake is skipping fruits and vegetables, which are packed full of antioxidants and nutrients that play important roles in immunity.
–Be careful not to mega dose on any nutrient without a physician’s guidance. While getting enough of each nutrient is important, more isn’t always better. Some nutrients taken in excess can cause toxicity or interfere with the absorption and metabolism of other nutrients.
5 TAKE A VITAMIN D SUPPLEMENT
Vitamin D has many roles in the body and may help prevent many illnesses including Multiple Sclerosis, Diabetes, and cancer, as well as bacterial infections. I usually recommend 1,000-2,000 IU per day.
6 LIMIT SIMPLE SUGAR INTAKE
Some studies suggest that sugar decreases the white blood cells’ ability to engulf bacteria by 40%. One study showed that ingesting 75 to 100 grams of sugar (the amount in 24 ounces of soda) affected the immune system as soon as 30 minutes after sugar ingestion and lasted up to 5 hours. This means immediately after significant sugar consumption, your white blood cells could be “paralyzed,” leaving bacteria free to roam and multiply. Am J Clin Nutr November 1973 vol. 26
no. 11 1180:1184. Role of sugars in human neutrophilic phagocytosis.
Klean
STAR EDWARDS // REGISTERED DIETITIAN
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