Immune Boosting Adaptogens

Herbs

Stress can affect the immune system. Research suggests that adaptogens, a group of plant-based herbs, may help our immune system by calming our central nervous system, decreasing anxiety, and boosting overall health. Five common adaptogens are:

  • Astragalus Root. Increases the production of immune cells and boosts heart health.
  • Ginseng. May reduce inflammation, enhance strength and stamina, and improve blood sugar.
  • Holy Basil. Antioxidant that treats bacterial, inflammatory infections.
  • Licorice Root. Soothes the stomach, reduces stress, and cleanses the respiratory system.
  • Raw Cacao. Helps improve digestion, enhances learning, and balances mood swings.
  • Schisandra. Boosts the immune system by managing stress, protects against liver disease, and treats menopause symptoms.

Before adding any adaptogen, other herbal remedies, or supplements, consult with your health care provider to ensure they are safe for you.

Sources:
Plant Adaptogens- History and Future Perspectives, go.iastate.edu/SFTK2S
10 Adaptogens that Boost the Immune System, go.iastate.edu/KGSETP

Can Foods Fight the Flu?

Vegetables in grocery store

In the last two years, Americans have become more interested in “functional foods” to boost their immune systems. Unfortunately, there is no one magic food that will make you invincible to colds, flu, and COVID. Over the long run, though, two eating habits can cut your risk of catching contagious illnesses.

Limit foods high in sugar, salt, and/or saturated fat. Too much of these can keep your white blood cells from
working as well as they should. Drink water, unsweetened tea, or milk more often instead of pop. Snack on fruits or
vegetables; choose baked chips over regular; enjoy whole grain granola bars over cookies. Eat baked or grilled meats
instead of fried.

Aim for at least 4–5 cups of fruits and vegetables a day. Fruits and vegetables are the main source of the vitamins
and minerals you need to resist illnesses. For example, the tomatoes and kale in this month’s soup recipe give you lots
of the antioxidant vitamins A and C. The lentils are rich in zinc, which is also important to immune health.

Interested in finding out more about foods and health habits that strengthen your immune system? Visit Today’s Dietitian, www.todaysdietitian.com, to read an excerpt from The Family Immunity Cookbook.

Source:
Today’s Dietitian, www.todaysdietitian.com

Practicing Food Safety Each Day Keeps Foodborne Illness Away

Fruits and vegetables on kitchen counter

One in six people get food poisoning—also known as a foodborne illness—every year in the United States. Young children, pregnant women, and older adults have a higher risk of foodborne illness.

Pregnant women are at high risk for listeriosis, a type of foodborne illness that causes miscarriage. Lower the risk by doing the following:

  • Cook meat, seafood, poultry and eggs thoroughly.
  • Do not eat cold deli meats or hot dogs. Heat sliced deli meats and hot dogs to 165°F or until steaming.
  • Avoid raw bean sprouts, unpasteurized milk, or cheese made from unpasteurized milk.

Adults ages 60 years and older are at higher risk for foodborne illness because the immune system weakens with age. Likewise, young children are at higher risk because their immune systems haven’t fully developed yet.

Keep everyone safe by following these food safety practices.

  1. Clean: Wash your hands thoroughly. Clean and sanitize food preparation surfaces.
  2. Separate: Keep raw meats apart from other foods that may be eaten without cooking, such as fruits and vegetables.
  3. Cook: Cook foods to the correct temperature. Use this handout on food thermometers, bit.ly/2YXooHu, for more information.
  4. Chill: Don’t leave food out of the fridge for more than two hours.

Source: Ten Steps to a Safe Kitchen

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