I hope everyone is doing well after this much-needed break, hopefully spent with friends and family, enjoying some delicious food and company. Unfortunately, I tend to get sick after an enjoyable holiday, especially during this time of the year when it is starting to get cold, at least here in West Texas. So for this week's blog post, I will talk about foods that help with recovery and the immune system. You may already know that taking Vitamin C may help, but this blog post is intended to go a little bit beyond that, more in-depth. So let's dive right in.
It is important to note that whenever we eat a well-balanced diet filled with nourishing foods and many different vitamins and minerals, our body may get all the nutrients it needs to boost immunity and general body functions. Unfortunately, whenever we are sick, we tend only to want to sleep and consume a lot less fluid and food than we should, especially when our bodies are fighting to get better. This is the first problem. With the immune system working at full strength, we must ingest enough to supply the energy lost to immune functions. Let's get right into some crucial tips:
• Fluids: serve many different functions in the body, such as cooling the body temperature and providing cell structure, and it is a significant constituent of the blood volume; with that being said, the improper consumption of fluids may lead to many adverse effects. If you are unsure how much fluid you need in a day, make sure to check this blog post for more information.
• Food: this one may be obvious for many of you, but it is still crucial to be reinforced. When our bodies fight infection, illness, or even fever, there may be a significant energy expenditure. With that being said, if the energy consumption is low, the energy available for the immune system to fight will also be low.
• Sleep: according to the Mayo Clinic, "infection-fighting antibodies and cells are reduced during a period when you don't get enough sleep," which makes enough sleep essential for recovery.
• Vitamin C: may help with iron absorption, wound healing, and the immune system. The goal is to get vitamin C from your diet, but supplements may also be used as the last resource
• Vitamin E: it is an antioxidant (click here for more information on antioxidants) that has anti-inflammatory properties
• Zinc: may help maintain a strong immune system as well as wound healing properties
Before taking supplements, make sure to try these vitamin-rich foods listed below.
Vitamin C: citrus fruits, strawberries, bell peppers, tomatoes, and many more
Vitamin E: sunflower seeds, almonds, soybeans, whole grains, and egg yolks
Zinc: seafood, beef, and chicken
You can get those vitamins here on campus in almost any dining hall. The Carvery at the Market sells seafood on specific days, egg yolks can be found in any Sam's west locations, especially on the breakfast menu, and citrus fruits can be found on the grab-and-go coolers.
References
Mayo Foundation for Medical Education and Research. (2018, November 28). Can lack of sleep make you sick? Mayo Clinic. Retrieved November 14, 2022, from https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Sleep%20deprivation%20may%20decrease%20production,sleep%20to%20fight%20infectious%20diseases
Vitamin C. The Nutrition Source. (2021, May 27). Retrieved November 14, 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
Prepared by: Nina Otterloo, Nutritional Assistant
For Questions: Mindy Diller, MS, RDN, LD Registered Dietitian Nutritionist http://www.Smartchoices@ttu.edu
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