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Antioxidants and Your Immune System: Super Foods for Optimal Health

One of the best ways to keep your immune system strong and prevent colds and flu might surprise you: Shop your supermarket’s produce aisle.
Experts say a diet rich in fruits and vegetables can help you ward off infections like colds and flu. That’s because these super foods contain immune-boosting antioxidants.
What are antioxidants? They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere with your immune system. So fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.
Antioxidants for Immunity: Where to Find Them
Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.
Antioxidants for Immunity: Where to Find Them continued...

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Other super foods that are rich in antioxidants include:

• Prunes
• Apples
• Raisins
• All berries
• Plums
• Red grapes
• Alfalfa sprouts
• Onions
• Eggplant
• Beans

Vitamins aren’t the only antioxidants in food. Other antioxidants that may help boost immunity include

• Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
• Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products

Antioxidant Super Foods: How Much Do You Need?

For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.

Antioxidant Super Foods: How Much Do You Need? continued...

Here are the RDAs for some antioxidants:  

Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.

Selenium: 55 micrograms for men or women.

Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.

Vitamin C: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women.

Vitamin E: 15 milligrams for men and women.

How Foods Boost Immunity

Can’t you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they contain have discovered benefits of:

• Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.
• Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.
• Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.

If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

ENZO NEW TRAILER MOVIE!

Enzo's New Video Welcome to our soccer world!

Enzo Success Day with Santos FC at the Lockhard Stadium in Fort Lauderdale.

Enzo is with Santos Futebol Club.

Enzo and Robson the Head Coach from Santos FC Miami

Guardiola on the lookout for new talent

My video with Santos FC

Calvary Soccer Season of 2012

It was great season at the Calvary Soccer this year. Enzo has a blast. His team won all the games getting in the first place in the competition. Enzo played like a winner and the most important he had lot's of fun!            

Challenge 3x3 Tournament

Enzo was invited to  participate of a Big Soccer Challenge tournament in Pompano Beach Florida. They are competing for a chance to participate on the Nationals Challenge Tournament in August at the ESPN World Sports in Orlando Florida Keep tune on Enzo Soccer World!

Enzo with FC Santos & professional soccer players and scouts.

Great Day with Santos

Meeting Evaldo da Silva Santos

With Beto Linck

Enzo Pass the try outs with FC Santos

Santos Futebol Club is know as the home of the legendary king of soccer " Pele". Santos also is a club that are always discovering new talents. Enzo is very honored to be a Part of Santos .

Enzinho Soccer Style: Enzo with FC Santos

Enzinho Soccer Style: Enzo with FC Santos

Enzo with FC Santos

Santos is a big Soccer Club in Brazil. Santos was the home of the legendary soccer player Pele . Enzo is very happy and honored to be part of a such a big club and he is looking forward to be like  "Pele" some day.

The Best Nutrition for an Athlete

As an athlete, you are always looking for ways to increase energy, strength and performance. Do you know that through the proper nutrition you can increase all of the above? But what foods should you eat in order to make sure you stay performing at the top of your game?

We'll take a look at these top 5 tips to ensure your body is given the proper nutrition for athletic enhancement and performance.

1. Eat 5 to 6 Small Meals a Day

This is by far the #1 tip when it comes to proper nutrition for athletes. Imagine your body like a race car. In order for a race car to function properly you need to give it the best gasoline, oil and tires to run the way it is supposed to. Likewise, without proper nutrition, you will not reach your full athletic potential. By eating 5 to 6 small meals a day, you will be able to recover at a faster rate and increase your energy levels!

2. Consume The Right Ratio of Macronutrients

A topic not discussed very often with regards to proper nutrition for athletes is macronutrients. They consist of proteins, carbohydrates and fats. Without them you will not be able to survive. If you consume the correct amount of macronutrients at the right time, you will be well on your way to achieving your set goals, regardless of the sport you are in.

Definitely make sure that you emphasize complex carbs throughout the day and also include some simple carbs before and after the workouts. Finally, lean protein sources in every meal and some fats that are high in Omega 3s should be the sort of foods that make up your diet.

3. Drink Plenty of Clean Water

The ideal amount of water to consume is your body weight multiplied by.66. So, if you weigh 200 pounds, you will require 132 ounces (200 multiplied by.66) of water. If you are not properly hydrated, your athletic performance will be hindered.

Water also helps to cleanse your body and acts as a detox to any harmful substances that may linger around. It keeps you hydrated and cools you off when you are sweating. In addition, water is required for important processes such as fat burning and muscle production.

4. Consume a Post-Workout Recovery Meal

Post-workout meals are important as they help you replenish your glycogen levels. Glycogen (stored carbs) is needed for energy and gets burned up after a workout as they are your main source of energy. As a result, after working out you should consume a meal that is high in protein and carbohydrates (both simple and complex). By doing this, you will allow your body to recover faster and will allow you to be that much better the next time you exercise or perform any physical activity.

5. Take Your Multi Vitamin and Minerals

Vitamins and minerals allow your body to process chemical reactions at an accelerated rate. B-complex vitamins provide a great health benefit as they help to further break down carbohydrates which in terms will give you energy. While you do obtain vitamins and minerals from certain foods you eat, they usually are not enough for those who are involved in physical activities such as exercising and sports.

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