Weigh This Instead!

Life After Emotional & Binge Eating

Nutrition and Immunity

Although we are all susceptible to the occasional cold or flu, there are some ways to ensure that your immune system is functioning at its best.

First, enrich your diet with antioxidants.  These are vitamins and minerals found in foods or supplements that help to remove harmful oxidants from the body.  Oxidants are toxic byproducts of cigarette smoke, pollution, sunlight exposure, and the conversion of food to energy.

Antioxidants include Vitamin C, E, and beta carotene.

Here’s a list of foods rich in those antioxidants:

Vitamin C: tomatoes, spinach, broccoli, strawberries (also high, prunes, grapes, artichoke, berries)

Vitamin E: astaxanthin (salmon), wheat germ, nuts and seeds,vegetable oil, fish oil

Beta Carotene: carrots, winter squash, broccoli, sweet potatoes, cantaloupe, peaches, apricots

Second, include a wide variety of foods to ensure that you are getting adequate nutrients.  Include health fat sources such as omega-3 fatty acids found in fish, nuts, seeds, and flax.  Choose lean sources of protein such as chicken, lean beef, turkey, and beans (black, pinto, white).  Complex carbohydrates such as whole grains, fruits and vegetables, provide more fiber, phytochemicals, and micronutrients than processed carbohydrates, so choose complex more often.

In addition, moderate regular exercise can also protect and enhance the immune response.  Twenty to thirty minutes of brisk walking, 4 to 5 times a week can help maintain a healthy immune system.


Jennie Wade, MA, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com


  1. joanne dunlap says


    Can you please call me, I have questions on your programs for eating disorders.


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