JOAN SALGE BLAKE, a registered
dietitian, says serving certain foods
together can intensify their effects. For
example, vitamin C helps extract more
iron from iron-rich foods, so she recommends eating brown rice, a source of
iron, with broccoli, a good source of
vitamin C. In addition, it’s best to prepare broccoli in the least amount of
water possible. Water will draw the
vitamin C from the food source, and
when the water is discarded, so is the
vitamin C. Blake recommends thinking
low time, low heat and low water
when preparing broccoli and other veggies and suggests steaming or briefly
roasting them in the oven. Soup is the
exception when preparing veggies,
since the water collecting the vitamin
C is actually part of the meal.—DH
Get the most
from your meal
WHILE SCIENTIFIC research has
conclusively shown only protein intake
to be a good immunity booster, there is
anecdotal evidence that increasing intake
of other vitamins and minerals helps, too.
Here’s the scoop on the top foods for
Broccoli. Full of antioxidants such as
beta carotene, vitamin C and vitamin A
(which has been shown to increase white
blood cell counts), this is a “superfood”
for immune health.
Citrus fruits. Load up on oranges,
grapefruit and tangerines, which are rich
in vitamin C.
Walnuts and almonds. A handful
of these nuts will give you a good serving
of protein as well as vitamin A.
Berries. All kinds of berries, but
especially blueberries, are great sources
Green tea and coffee. Both have
polyphenols, a type of antioxidant that
may also help combat illness.
Watermelon. Loaded with vitamin
C, beta carotene and lycopene, it should
be eaten at full ripeness to get the
Mushrooms. A great source for
selenium, these are good for adding to
salads, casseroles and pizzas.
Spinach. Raw or cooked, it’s one
of the best sources of folic acid.
Yams, carrots, pumpkin and
cantaloupe. These orange foods are
great sources of beta carotene.—DH
Load up on
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