As an athlete, catching a case of the flu, or
even a cold, can really set you back. Missing practices, workout, and/or
competition is something that needs to be avoided…especially if it can be
helped.
There is no foolproof way to protect yourself
from ever getting sick, but there are definitely some things you can do to help
ward off illness. Managing stress,
getting plenty of sleep and staying active, along with a healthy balanced diet,
including antioxidants, can help to increase your immunity to sickness.
Antioxidants are vitamins, minerals and other
nutrients that protect and repair damage to cells caused by free radicals in
the body, resulting in a stronger immune system.
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Taste
The Rainbow
Foods high in antioxidants, often referred to
as “super-foods,” should be incorporated in your diet as often as
possible. Lucky for you, the list of
these super foods is very long! Increase
your intake of purple, blue, red, orange and yellow hued foods – i.e. berries,
plums, peppers, raisins, red grapes, apples, sweet potatoes and squash – to
give your immune system that extra power.
For even more of an immune boost, eat these foods raw or slightly cooked
– overcooking can decrease their effectiveness.
Did
you know?
Not
only do antioxidants boost your immune function, they have also been shown to help
in the fight against other damage caused by free radicals. This damage may be related to chronic
diseases such as heart disease, cancer and arthritis. They may even be beneficial in helping
alleviate inflammation and joint pain – sound familiar?
Try out
these recipes to easily incorporate more antioxidants into your diet:
Berry Trifle
Try
this sweet treat packed
with
antioxidants!
2 boxes
of instant vanilla flavored pudding mix
4 cups
of skim milk
1
premade Angel Food Cake, cubed
1 tub
fat free whipped topping
16 oz
bag of frozen mixed berries
Prepare
pudding according to package directions.
In a
large bowl, layer the ingredients in the following order: ½ of the cubed cake, ½ of the pudding, ½ of
the berries, ½ of the whipped topping.
Repeat a second time.
Veggie Dip
Use
this quick and easy dip to make raw veggies more appetizing.
1 cup
fat free Greek yogurt
6 Tbsp
low fat sour cream
1
packet of ranch dip mix
Combine
all ingredients in a bowl. May be served
right away, or chill for 1-3 hours prior to serving.
*Add
cayenne pepper or any spices of your choice for variation.
**Increased immunity,
better health, more vitamins and minerals, more fiber (keeps you full…and
regular) and more energy = better performance**
Tara Boening is a Licensed and Registered Dietitian with a Board Certification in Sports Dietetics. She currently works as a sports nutrition consultant in Houston, TX.
