Sunny Side Up: Whole Foods - Hawaii News Now - KGMB and KHNL

Sunny Side Up: Whole Foods

Top 8 nutrients for boosting the immune system:

· Vitamin C: Integral for white blood cell production and healthy inflammation response. Guava, papaya, strawberries, kiwi, cantaloupe, orange, grapefruit

· Vitamin E: Antioxidant and immune booster stimulates the production of cells those that seek out and destroy germs

· Carotenoids: Dark leafy green kale holds immune-boosting carotenoids (beta-carotene, lutein) and as cruciferous vegetable has powerful phytochemicals

· Bioflavenoids: A phytonutrient which aids the immune system by protecting the cells against environmental pollutants - a diet with a wide variety of fruits and vegetables gets the needed support for the immune system to work in top form

· Zinc: A valuable mineral that increases the production of white blood cells to fight infection Zinc supplements or oysters, zinc-fortified cereals, crab, beef, turkey, dark meat, beans

· Garlic: Compounds in garlic, particularly allicin, help optimize the body's immune system and have been shown to decrease the # of people who got a cold and its duration

· Selenium: Mineral and antioxidant shown to reduce flu symptoms. Tuna, red snapper, lobster, shrimp, whole grains, vegetables, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, Brazil nuts

· Omega-3 fatty acids: The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of white blood cells that eat up bacteria

Tips for staying healthy during the holidays:

1. Best tip ever and so simple: WASH YOUR HANDS: number one prevention for the cold and flu. When you touch your mouth, eyes or nose after touching door handles, you could be setting yourself up for the sniffles. Cold viruses can live on objects for up to three hours! And flu can spread before symptoms even start. Natural hand sanitizers also can help keep your hands clean

2. Get your R&R and R.E.: Relaxation, sleep and stress management techniques: meditation, yoga and massage positively affect the immune system. Regular exercise may help strengthen immunity.

3. Drink up! Pure water and lots of it is the best choice when the Doc says "drink more fluid." Cells need to be hydrated to engage their defenses. Warm liquids may provide similar soothing effects as steam. Try green tea, herbal tea or warmed juice!

Prepare recipe with ingredients that boost immunity:

Better than Chicken Soup Recipe

This immune boosting soup is made with a virtual garden of powerful ingredients that contain beneficial nutrients for your immune system and tastes great!

1 medium yellow onion, chopped

4 cloves garlic, sliced

1 tablespoon extra virgin olive oil

1 teaspoon fresh turmeric root

4-8 fresh shiitake mushrooms, sliced

4 cups mushroom broth (we may try our own homemade bone-broth)

1 ½ cups julienned fresh kale

1 cup kabocha squash, cut into ¼" cubes

2 tablespoons grated fresh ginger

¼ teaspoon cayenne pepper (optional) - yes

Fresh oregano (one bunch)

Juice of one local fresh lemon

2 tablespoons miso paste (Cold Mountain mellow white, hawaiian style miso)

In a sauce pot over medium-high heat, sauté onion and garlic in oil 3 minutes. Add turmeric and mushrooms. Sauté 2 minutes. Add broth, kale, squash, ginger, and cayenne. Bring to a boil, reduce heat, cover and simmer 15 minutes. Remove from heat and let cool slightly, add lemon juice and miso (adding miso when still very hot will diminish its probiotic benefits). Cover and let sit 5 minutes before serving.

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