herb in soups or add to long-cooking grains like brown rice.
Eat seasonally. Our body naturally drives us to eat heartier foods like sweet potatoes, beets and winter squashes in colder months—foods that support immunity by providing both fiber and vitamins A and C. Eat warming foods like stews, beans and miso; avoid raw foods, which cool the body and stress the immune system.
DIETITIAN Barbara Bapst, Registered Dietitian Carolina Nutrition & Wellness, Charlotte, North Carolina
Balance bodily pH. The typical Ameri- can diet of fast food, sugary treats and refined snacks produces acid in the body, creating an environment in which bacteria thrive. Eat at least 10 servings of alkalizing foods each day to optimize the body’s immune response and over- all functioning. Spinach, broccoli and cauliflower are excellent choices, along with almonds, olive oil and grapes. Drink plenty of water and green tea to keep acid in check.
Up the antioxidants. Antioxidants help the body resist illness because they protect cells against harmful free radicals and oxidative stress. Ber- ries are particularly beneficial and maintain their nutrients even when frozen; blend half a cup into a morn- ing smoothie. As a diet supplement, consider adding 400 to 600 milligrams of curcumin—the active ingredient in turmeric, an antioxidant and anti- inflammatory spice—to meals.
Focus on kids’ immunity. Although it’s tricky to get children to eat enough immune-supporting fruits and vegetables every day, encouraging them to sit down at the table for meals can help. Get kids excited about eating healthy foods by involving them in vegetable gardening, planting herbs in windowsill pots and preparing dinner. Incorporate pumpkin and carrot purées into sauces or stews to increase their nutritional power.
Jenna Blumenfeld is a managing editor with New Hope Natural Media, in Boulder, CO.
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natural awakenings November 2013 53
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