My buddy Ian Schimmel coughed all over my math textbook and contaminated the pages with his germ-infested hands. (Mental note: Lysol on page 171.) The whole school is sick, he said. How could he have possibly avoided the Tuftonian influenza?
He could have kept his grimy hands to himself. If he were more ambitious, Ian could have washed his hands. Ian might have even been able to prevent his whooping cough with a well-equipped immune system!
Have no fear, Ian and company: although there is a lot of sickness at Tufts during the winter, a healthy lifestyle of eating, exercising, ample sleeping, and drinking lots of water will help to create a powerful disease-fighting machine. In order to ward off those nasty bugs, here are some tips for staying strong throughout the season.
To build up a tough immune system, the American Dietetic Association recommends the following vitamins as staples in your diet: A, C, E and zinc. Vitamin A is a helpful disease-fighter because it aids in proper vision and helps to build and maintain skin, teeth, bones, and mucous membranes. When those linings break down, bacteria can enter the body and cause infection.
Vitamin A is found as beta-carotene in dark green and orange vegetables and fruits, such as broccoli, spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe and apricots, as well as in the vitamin A form in animal sources such as liver, milk, butter, cheese and whole eggs.
The U.S. Department of Agriculture (USDA) suggests that Americans 19 years of age and older should meet the recommended daily allowance (RDA) of 900 micrograms for men, 700 for women. A half-cup of cooked carrots will give you the full RDA. But even if you eat all of those vitamin A-rich foods, consuming excess alcohol depletes vitamin A stores, which is one reason why you'll hear time and again to avoid drinking if you think you're coming down with something.
The potent antioxidant vitamin C is the Arnold Schwarzenegger of the vitamin world. Antioxidants protect against cell damage caused by oxygen-free radicals, which are thought to be a major cause of disease and aging. This is why vitamin C is important in combating the adverse effects of these free radicals.
The best way to get an adequate amount? Eat a variety of foods that contain vitamin C, such as citrus fruits and juices, strawberries, tomatoes, peppers, broccoli, potatoes, kale, cauliflower, cantaloupe and brussel sprouts.
Smoking depletes the body of this important antioxidant, so those who puff it up will need upwards of 35 milligrams more per day than the regular RDA of 75 milligrams for women and 90 for men. Getting those five to nine servings of fruits and vegetables a day will ensure you're getting enough, not to mention that some juices and cereals are often fortified with vitamin C - just check the label to see what percentage of the RDA the product holds.
Vitamin E is another great antioxidant to protect your cells from the effects of free radicals, as it helps to boost immunity. Some great sources include vegetable oil, nuts, wheat germ, seeds, almonds, olives, asparagus and avocado. The RDA for adults 19 years and older is 15 milligrams a day. Two ounces of almonds or peanuts will do the trick, along with a tablespoon of olive oil on a salad.
Zinc is an essential mineral, found in almost every cell. With a RDA of 11 milligrams for men and eight for women, zinc supports a healthy immune system and is needed for wound-healing, maintaining our sense of taste and smell and DNA synthesizing.
Oysters contain more zinc per serving than any other food, but last I heard, Dewick's fishmarket wasn't too keen on the idea of shucking and cleaning. Red meat and poultry will have to suffice. Other food sources include beans, nuts, certain seafoods, whole grains, fortified breakfast cereals and dairy products.
We live in a bubble of bacteria. Get plenty of vitamins A, C, E and zinc now while you aren't sick. Begin incorporating these vitamins and minerals into your diet on a daily basis: usually people will wait until they are actually sick to start treating their bodies right. If you start now, chances are your body will have the proper nutrients and antioxidants to defend itself from sickos like Ian!
It is important to take preventative measures in a whole-diet approach to health. All these nutrients don't act alone, but they work with other unidentified compounds in the food that regulate their absorption and function.
More isn't always better. But if you are concerned about seeking additional information on supplements, consult a qualified nutritionist with the appropriate training (a registered dietitian or someone with degrees in neutraceuticals) because supplements really can have drug-like effects.
Senior Marissa Beck, an English and Art History major, works with the Strong Women program as an assistant manager and personal trainer for the Tufts Personalized Performance Program. She can be reached at Marissa.Beck@tufts.edu. This column is written in conjunction with Emily Bergeron, R.D., the editor of the Daily's Balance section.
